BACK - 12/18/13

Warmup - At a comfortable pace, do 5 rounds of:
      Run 50 meters
      DB Reverse Fly - 10 reps

      Effort level for the 50 meter runs: R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%,
      R5 - 90%

#1  Start a timer.
      At 0:00 - Run 100 meters in less than 20 seconds, then 15 reps of BB Row
      At 2:00 - Run 100 meters in less than 20 seconds, then 13 reps of BB Row
      At 4:00 - Run 100 meters in less than 20 seconds, then 11 reps of BB Row
      At 6:00 - Run 100 meters in less than 20 seconds, then 9 reps of BB Row
      At 8:00 - Run 100 meters in less than 20 seconds, then 7 reps of BB Row

#3  Strict Weighted Pullup      3-3-3-3-3-3 reps

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