Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Standing BB Shoulder Press - 6 sets x 4 reps with a 2 sec PAUSE
at the top of each rep. Same weight for all 6 sets.
#2 Do 3 rounds of:
Seated DB Alternating Shoulder Press - 5 reps each side
Toes to Bar - 8 reps
DB Incline Bench Press - 11 reps
Cable Row - 14 reps at 100 lbs
DB Lateral Raise - 17 reps
Goblet Squat - 20 reps
Plate Pull - 40 feet
REST at least one minute between rounds.
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