Cable Row - 10 reps (light weight)
Pushup - 10 reps
Unweighted BB Back Squat - 10 reps
#1 Standing BB Shoulder Press - 6 sets x 4 reps
Start light, then add weight each set.
Try to finish heavier than your top set from 10/10.
#2 Start a timer.
EVEN minutes - In any order and any combination, do:
Pullup - 40 reps
Air Squat - 80 reps
ODD minutes - In any order and any combination, do:
Seated DB Shoulder Press - 40 reps
BB Deadlift - 20 reps at 225 lbs
You are done when you finish all reps of pullup, air squat,
shoulder press and deadlift.
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