BACK - 9/7/13

Warmup - At a comfortable pace, do 4 rounds of:
      DB Reverse Fly - 10 reps
      Hand Release Pushup - 10 reps
      Air Squat - 10 reps

#1  BB Row      3-3-3-3-3-3 reps

      This is six sets.  Start with a weight you can easily manage and then try to 
      add weight each set.  Rest between sets.

#2  Every minute, on the minute, you will do STRICT PULLUPS.  Recommended 
      number of reps for the first set is 7, but you can start at a higher or lower
      number.  Every minute, you will add one rep.  So, if you start with 7, you will
      do 8 reps the second minute, 9 reps the third minute, etc., until you cannot
      complete all the reps before the next minute begins.  When you fail, you will rest
      a minute, and then do the same ladder again with BURPEES, starting with 7
      reps the first minute.

      As an example, let's say you start a set of pullups at 5:00 minutes, but you fail to 
      complete all the reps by 6:00 minutes.  You will start the burpees at 7:00 minutes.

      If you want to start the pullups with a higher or lower number than 7 reps, just try
      to pick a starting number that allows you to do at least five sets of pullups.