Banded Pull Apart - 15 reps
Air Squat - 12 reps
DB Lateral Raise - 9 reps (light weight)
#1 Pullup - 40 total reps
PAUSE for 2 seconds at the TOP and BOTTOM of each rep
Break this up however you like.
#2 Start a timer.
EVEN minutes - 24" Box Jump - 8 reps
ODD minutes - Medicine Ball Wall Ball - 8 reps
When you are not doing box jumps or wall balls, in any order
and any combination, do:
Tire Flip Jump Through - 10 reps
Burpee - 40 reps
American Kettlebell Swing - 40 reps
Double Under - 40 reps
#3 Cable Row - 5 sets x 8 reps
Same weight all 5 sets.
Pick a weight that is challenging but you can get all 8 reps
of each set with good technique.
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