BACK - 8/8/13

As part of your warmup, at a comfortable pace, do 3 rounds of:
      Strict Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Cable Row      15-10-5-20 reps

      Go as heavy as you can on each set.  Rest between sets.

#2  At 0:00 and on even minutes, do 5 reps of BB Row.
      On odd minutes, run 100 meters in less than 20 seconds.

      You will do 10 total sets, 5 sets of each exercise.

#3  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds