Warmup - Do 2 rounds of:
Retract, Rotate, Press - 6 reps
DB Bench Press - 12 reps (light weight)
Air Squat - 12 reps
#1 BB Row - 6 sets x 3 reps
Start light then add weight each set.
Finish heavier than 11/17/19.
#2 In any order and any combination, do
Pullup - 50 reps
Medicine Ball Wall Ball - 50 reps
Work EVEN minutes, rest ODD minutes until you complete all reps.
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