Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Air Squat - 12 reps
#1 DB Row - 6 sets x 6 reps each side
Same weight all 6 sets.
Pick a weight that is challenging but you can get all 6
reps each set with good technique and good posture.
#2 This is continuous work. In any order and
any combination, do:
Sledgehammer VS Tire - 20 reps each side
Inverted Row - 40 reps
Seated DB Shoulder Press - 40 reps
Goblet Squat - 60 reps
Tire Pull - 150 meters with 50 lbs in tire, walking backward
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