Banded Pull Apart - 15 reps
Unweighted BB Back Squat - 12 reps
DB Lateral Raise - 9 reps
#1 Cable Row - 6 sets x 5 reps with a 2 second PAUSE at the top of each rep
Same weight for all 6 sets.
#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
Air Squat 15-14-13-12-11-10-9-8-7-6 reps
Round 1 is 1 pullup, 8 presses, 15 air squats.
Round 2 is 2 pullups, 8 presses, 14 air squats, etc.
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