Warmup - With an unweighted BB, do 2 rounds of:
Standing Shoulder Press - 9 reps
Back Squat - 12 reps
Clean Grip Row - 15 reps
#1 Strict Weighted Pullup
6 sets x 3 reps
Start with a weight you can easily manage, and then try to add weight each set.
#2 Do one round of:
Cable Row - 20 reps
Double Under - 80 reps
Hand Release Pushup - 20 reps
Air Squat - 80 reps
BB Shrug - 20 reps
Plate Pull - 80 feet
BB Row - 20 reps
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