Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Standing BB Shoulder Press
1 set x 9 reps, 1 set x 6 reps, 3 set x 3 reps
Start light then add weight for the set of 6 and the sets of 3.
Finish heavier than 10/27.
#2 In any order and any combination, do:
24" Box Jump - 20 reps
DB Lateral Raise - 40 reps
Cable Row - 40 reps at 100 lbs
Medicine Ball Wall Ball - 40 reps
Double Under - 60 reps
Overhead Bumper Plate Walk - 100 meters
This is continuous work.
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