BACK - 12/30/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  BB Row      3-3-3-3-3-3 reps

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

#2  This is 3 rounds.  Round 1 looks like this:

      0:00 - Cable Row - 15 reps
      1:00 - BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)
      2:00 - Pullup - 15 reps (you can do strict, kipping, or some of both - you pick)
      3:00 - BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)
      4:00 - Sledgehammer VS Tire (Vertical Swing) - 40 seconds (20 seconds per side)

      Round 2 starts at 5:00 minutes.  Round 3 starts at 10:00 minutes.