BACK - 9/25/13

Warmup - At a comfortable pace, do:
      10 BB Front Squats and 10 BB Rows with an unweighted BB
      8 BB Front Squats and 8 BB Rows with 95 lbs
      6 BB Front Squats and 6 BB Rows with 115 lbs

#1  Cable Row      15-10-5-20 reps

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

#2  Every minute, on the minute, do 8 reps of BB Row.  Do 8 sets.

#3  Do 2 rounds of:

      BB Hip Clean - 5 reps
      DB Thruster - 10 reps
      Kipping Pullup - 15 reps
      DB Reverse Fly - 20 reps
      Double Under - 25 reps
   
      Rest 60 seconds between rounds.