Retract, Rotate, Press - 6 reps
Seated DB Shoulder Press - 9 reps (light weight)
Goblet Squat - 12 reps (light weight)
#1 Pullup - 8 sets x 6 reps
Do them weighted if you can.
Same weight all 8 sets.
#2 This is 5 rounds.
Round 1 - Do A, B, C, D and E
Round 2 - Do A, B, C, and D
Round 3 - Do A, B and C
Round 4 - Do A and B
Round 5 - Do A
Rest one minute between rounds.
A) American Kettlebell Swing - 12 reps
B) DB Bench Press - 15 reps
C) Cable Row - 20 reps
D) Air Squat - 30 reps
E) DB Farmer's Walk - 150 meters
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