Cable Row - 10 reps (light weight)
DB Lateral Raise - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 Seated DB Shoulder Press - 3 sets x 12 reps
Set 1 - 12 reps as heavy as you can
Sets 2 and 3 - go 10 lbs lighter and do 12 reps
#2 Every minute, on the minute, do 10 Air Squats.
When you are not doing Air Squats, in any order and any combination, do:
Pullups - 60 reps
Unweighted BB Standing Shoulder Press - 60 reps
Be sure to lock out each rep of shoulder press.
You are done when you finish all reps of pullup and press.
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