BACK - 12/24/13

Warmup - Do 2 rounds of:
      BB Front Squat - 5 reps with a 3 sec PAUSE at the bottom (unweighted BB)
      Standing BB Shoulder Press - 10 reps (unweighted BB)
      DB Reverse Fly - 15 reps

#1  Cable Row      18-15-12-9-21 reps

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

#2  This is 6 rounds.

      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B and C.
      For Round 4, do A, B, C and D.
      For Round 5, do A, B, C, D, and E.
      For Round 6, do A, B, C, D, E, and F.

      Rest one minute between rounds.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) BB Row - 15 reps
      D) Hand Release Pushup - 20 reps
      E) American Kettlebell Swing - 30 reps
      F) Double Under - 60 reps