Pullup - 5 reps
Seated DB Shoulder Press - 10 reps (light weight)
Air Squat - 15 reps
#1 Standing BB Shoulder Press - 5 sets x 6 reps
Set 1 - Heavy (try to go heavier than your top set from (1/1/21)
Sets 2-5, take off 10% or 20 lbs from set 1 (subtract the larger number)
#2 In any order and any combination, do:
24" Box Jump - 20 reps
Cable Row - 40 reps at 100 lbs
Medicine Ball Wall Ball - 40 reps
DB Farmer's Walk - 200 meters
Run - 400 meters
(continuous work)
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