Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Air Squat - 12 reps
#1 BB Row - 6 sets x 6 reps
Same weight all 6 sets. Pick a weight that is challenging but you can
get all reps every set with good technique and good posture.
#2 Start a timer.
Burpee - 8 reps at 0:00, 4:00, 8:00, etc.
BB Ground to Overhead (135 lbs) - 4 reps at 2:00, 6:00, 10:00, etc.
When you are not doing burpees or ground to overhead, in any order
and any combination, do:
DB Row - 30 reps each side (60 pound DB)
Pushup - 60 reps
Goblet Squat - 60 reps
You are done with #2 when you finish all reps of DB row, pushup, and
goblet squat.
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