Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Unweighted BB Back Squat - 12 reps
#1 DB Row - 5 sets x 6 reps
Same weight all 5 sets. Heavy.
#2 Start a timer.
EVEN minutes - Inverted Row - 8 reps (elevated heels)
ODD minutes - Standing BB Curl - 8 reps
When you are not doing rows or curls, in any order
and any combination, do:
Seated DB Shoulder Press - 40 reps
Air Squat - 60 reps
Tire Flip Jump Through - 10 reps
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