BACK - 10/31/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 5 reps
      Front Squat - 10 reps
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps

#1  Every minute, on the minute, do 3 reps of BB Row (heavy but perfect)
      Every minute, on the half-minute, do 6 pullups

      It should look like this:
      0:00 - BB Row - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - BB Row - 3 reps
      1:30 - Pullup - 6 reps
      ......continuing this pattern until you have completed 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.  You can kip on the pullups.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or any
      other variation.

#2  Do 3 rounds of:

      Horizontal Sledge - 12 reps per side
      Goblet Squat - 18 reps
      DB Reverse Fly - 24 reps
      REST - 2 minutes