Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 Pullup - 45 total reps
PAUSE for 2 seconds at the TOP and BOTTOM of each rep
Break this up however you like.
#2 This is 5 rounds.
Round 1 - Do A
Round 2 - Do A and B
Round 3 - Do A, B and C
Round 4 - Do A, B, C and D
Round 5 - Do A, B, C, D and E
REST 1 minute between rounds.
A) Medicine Ball Wall Ball - 12 reps
B) DB Row - 16 reps (8 reps each side)
C) DB Lateral Raise - 20 reps
D) Air Squat - 30 reps
E) Double Under - 60 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. Go heavier than 12/11/20.
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