BACK - 12/6/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps

#1  BB Row - This is 2 sets.  Both sets are the same.  A set looks like this:

      Goal is 8 reps, but do as many complete reps as you can, and then do 
      2 partial reps.  Work hard on the partials!
      Immediately decrease weight and go for 4 reps, but again do as many
      complete reps as you can, and then 2 partial reps.

      Rest between sets.

#2  Cable Row - Do as many quality reps as you can in 2 minutes.

#3  Do 3 rounds of:

      BB Deadlift - 5 reps
      Pullup (Kipping or Strict) - 15 reps
      Double Under - 45 reps

      Rest 2 minutes between rounds.