BACK - 10/1/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Back Squat - 5 reps
      Good Morning - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      BB Row - 10 reps

#1  In 6 minutes, do as many rounds as you can of:

      BB Row      3-6-9-12.....
      24" Box Jump      3-6-9-12.....

      Do 3 rows, then 3 box jumps, then 6 rows, then 6 box jumps, etc., continuing
      the pattern until you reach 6 minutes.

#2  BB Deadlift      15-10-5 reps

      All reps with perfect posture.  Rest between sets.   

#3  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do six total reps.

#4  Strict Pullup (weighted or unweighted, you pick)      15-10-5 reps

      Rest between sets.  If you can't complete all the reps in an unbroken set, that is
      fine.  Break the set up into manageable chunks if you need to.