BACK - 10/13/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Strict Weighted Pullup      1-1-1-1-1-1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and
      then increase weight each set.  We will post our results.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.

#3  Do 3 rounds of:

      Cable Row - 20 reps
      REST - 30 seconds
      BB Deadlift - 10 reps
      REST - 1 minute
      DB Reverse Fly - 20 reps
      REST - 30 seconds
      BB Row - 10 reps
      
      Rest 3 minutes between rounds.  
      For the deadlift and BB Row, we want PERFECT POSTURE.  If your posture
      and technique are starting to come apart, the weight is TOO HEAVY.