BACK - 11/12/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters
      Run - 50 meters

      Effort level is 50% for Round 1, 60% for Round 2, and 70% for Round 3. 

      Then do BB Thruster (unweighted)      10-10-10 reps
      Slow and controlled.  Go as low as you can with good posture, and lock out
      at the top of each rep.  

#1  BB Row      4-4-4-4-4-4 reps

      Heavy but perfect.  Try to add weight each set.  Rest between sets.

#2  Depth Jump With Lateral Movement - 12 reps

      a) Step off an 18" box.
      b) Land with both feet.  Have a partner, standing in front of you, point to the left
            or right just before you land.
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
            pointing.

      Walk back to the box after each rep, and do the next rep.  Effort level for the 12
      reps is: 
      Rep 1 - 50%
      Rep 2 - 60%
      Rep 3 - 70%
      Rep 4 - 80%
      Rep 5 - 90%
      Reps 6 - 12 are at 100%

#3  This is 3 rounds.

      BB Deadlift 
      REST 
      Kipping Pullup
      REST
      Cable Row
      REST

      For Round 1, do as many quality reps of each exercise as you can in 60 seconds, 
      and then rest 60 seconds after each exercise.
      For Round 2, work 40 seconds per exercise and rest 40 seconds after each exercise.
      For Round 3, work 20 seconds per exercise and rest 20 seconds after each exercise.