Warmup - Do 2 rounds of:
Banded Pull Apart - 12 reps
Pushup - 12 reps
Unweighted BB Back Squat - 12 reps
#1 BB Row - 5 sets x 9 reps
Start with a light weight then add weight each set.
#2 This is 10 rounds of continuous work:
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Unweighted BB Standing Shoulder Press - 8 reps each round
Air Squat 15-14-13-12-11-10-9-8-7-6 reps
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