BACK - 11/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      BB Row - 12 reps
      BB Push Press - 9 reps
      BB Front Squat - 6 reps
      BB Hip Clean - 3 reps
      
      All BB exercises are with an unweighted BB.

#1  Cable Row      15-10-5-20 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  This is 5 rounds.

      For Round 1, do E.
      For Round 2, do D and E.
      For Round 3, do C, D, and E.
      For Round 4, do B, C, D, and E.
      For Round 5, do A, B, C, D, and E.

      Rest one minute between rounds.  

      A) Double Under - 60 reps
      B) American Kettlebell Swing - 30 reps
      C) DB Reverse Fly - 20 reps
      D) Goblet Squat - 15 reps
      E) BB Row - 12 reps