Kettlebell Deadlift - 10 reps (light weight)
Banded Pull Apart - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 BB Row - 4 sets x 10 reps
Same weight all 4 sets. Pick a weight that is challenging but you can
get all 10 reps every set with good technique.
#2 This is continuous work. In any order and any combination, do:
DB Step Up - 20 reps each side to an 18" box
Sledgehammer VS Tire - 20 swings each side
Goblet Squat - 40 reps
DB Farmer's Walk - 200 meters
Cable Row - 40 reps at 100 lbs
Push Press - 40 reps at 95 lbs
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