BACK - 9/13/13

Warmup - Do 25 Air Squats,  then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Good Morning - 5 reps
      Behind the Neck Shoulder Press (PAUSE for 2 seconds TOP and BOTTOM) - 5 reps

#1  BB 3-Position Clean Grip Deadlift      3-3-3-3-3-3 reps

      Rest between sets.  Start with a weight you can easily handle and then try
      to add weight each set.  For the 3-Position Deadlift, pause for 1 second when
      the bar first breaks contact with the floor, pause for 1 second when the bar is
      at your knees, and then stand all the way up with the bar.

#2  This is 4 rounds.  For Round 1, work 15 seconds: rest 15 seconds.  For Round 2,
      work 30 seconds: rest 30 seconds.  For Round 3, work 45 seconds: rest 45 seconds.
      For Round 4, work 60 seconds: rest 60 seconds.  Your rest between rounds is the 15
      seconds after round 1, then 30 seconds after round 2, etc.  

      Kipping Pullup
      REST
      Double Under
      REST
      BB Row
      REST
      Jump Squat
      REST