BACK - 11/24/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 4 reps
      Pushup (not hand release) - 8 reps
      Goblet Squat - 12 reps

#1  Strict Weighted Pullup      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#2  Do 5 rounds of:

      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      Cable Row - 15 reps
      Air Squat - 20 reps

      This is continuous work.