BACK - 11/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Cable Row      9-12-15-18-21 reps

      Whatever weight you pick for the first set (9 reps), try to stick with that
      weight for all 5 sets.  Rest between sets.

#2  Every EVEN minute, on the minute, do 6 reps of BB Row
      Every ODD minute, on the minute, do 6 reps of BB Deadlift

      Do 6 sets of BB Row and 6 sets of BB Deadlift (12 total sets).

#3  Do 1 round of:

      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)
      Double Under - 60 seconds
      REST - 60 seconds
      Double Under - 60 seconds
      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)