BACK - 7/27/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Behind the Neck Shoulder Press - 10 reps
      Row - 15 reps

#1  Pullup      1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster      10-9-8-7-6-5-4-3-2-1 rep

      #1 is continuous work.  Do 1 pullup, then 10 reps of DB Thruster, then
      2 pullups, then 9 reps of DB Thruster, etc.  You can kip on the pullups.

#2  BB Stand on the Band Deadlift      5-5-5-5 reps

      There is a demo of this one on the exercise demo page.  Start with a weight
      you can easily manage and then add weight each set.  Rest between sets.

#3  In 10 minutes, do as many rounds as possible of:

      BB Row - 5 reps
      Toes to Bar - 10 reps
      DB Reverse Fly - 15 reps
      Double Under - 20 reps