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Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  Cable Row - 8 sets x 6 reps

Do a set every minute on the minute.

Same weight all 8 sets.

Pick a weight that is challenging but you can get all reps with

good posture and technique.

#2  Start a timer.

EVEN minutes - Standing BB Curl - 6 reps

ODD minutes - BB Row - 6 reps

When you are not doing curls or rows, in any order and any combination, do:

Unweighted BB Standing Shoulder Press - 50 reps

Goblet Squat - 50 reps

Tire Flip Jump Through - 10 reps

You are done with #2 when you finish all reps of shoulder press, goblet squat,

and tire flip jump through.