BACK - 8/2/13

As part of your warmup, at a comfortable pace, do 3 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      BB Deadlift (light weight) - 10 reps

#1  BB Clean Grip Deadlift      5-5-5-5 reps

      Slow and controlled, with perfect form.
      3 seconds on the way up, and 3 seconds on the way down.
      Start with 90% of your clean 1RM.  You can stay with that weight,
      or increase weight each set.  Rest between sets.

#2  Every minute, on the minute, do 3 reps of BB Row
      Every minute, on the half-minute, do 6 Pullups

      It should look like this:
      0:00 - BB Row - 3 reps
      0:30 - pullup - 6 reps
      1:00 - BB Row - 3 reps
      1:30 - pullup - 6 reps
      ......continuing this pattern until you have completed 10 sets of each exercise.
      Your last set will start at the 9:30 mark.  You can kip on the pullups.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or
      any other variation. 

#3  Do 1 round of:

      Sledgehammer VS Tire (swinging 12 to 6) - 30 seconds per side
      On the 50 meter course, run as far as you can in 60 seconds.