Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 12 reps
Unweighted BB Back Squat - 9 reps
#1 Cable Row - 5 sets x 6 reps
Set 1 is a moderately heavy set of 6 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do
4 more sets x 6 reps
#2 In 10 minutes, do as many rounds as you can of:
Plate Pull - 40 feet
Medicine Ball Wall Ball - 10 reps
Pullup - 10 reps
Burpee - 10 reps
Tire Flip Jump Through - 2 reps
#3 EZ Curl Bar Nosebreaker - 4 sets x 8 reps
Same weight for all 4 sets.
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