BACK - 9/1/13

Warmup - With an unweighted barbell, do 1 round of:
      Row - 10 reps
      Front Squat - 10 reps
      Back Squat - 10 reps
      Row - 10 reps

#1  Cable Row

      Every minute, on the minute, do 8 reps.  You will do 8 sets.  Try to use the 
      same weight for all sets.

#2  With a partner, you will do 2 rounds of:

      Kipping Pullup - 50 total reps per round
      Burpee - 50 total reps per round
      BB Row (recommended weight is 135 lbs) - 50 total reps per round
      Run - 800 total meters per round

      Only one partner is working at a time.  You can divide the work up however
      you would like.  You can do 10 reps at a time and switch, do half the total
      and then switch, whatever you want to do.  The work does not have to be split
      evenly.  For example, in one of the rounds,  one partner could end up doing
      28 pullups and the other partner gets 22 pullups.  That is OK.  Your only rest
      is when your partner is working.  If you are doing this workout by yourself,
      do 25 reps per round, run 400 meters per round, and make your time of
      work:rest about 1:1.