Retract, Rotate, Press - 6 reps
Seated DB Shoulder Press - 9 reps
Air Squat - 12 reps
#1 BB Deadlift - work up to one moderately heavy set of 6 reps.
Go heavier than your top set from 12/12/21.
#2 BB Row - 4 sets x 8 reps
Same weight all 4 sets.
#3 Start a timer.
EVEN minutes - In any order and any combination, do:
Medicine Ball Wall Ball - 25 reps
BB Nosebreaker - 25 reps
Pullup - 25 reps
DB Row - 25 reps each side
Pushup - 50 reps
Goblet Squat - 50 reps
ODD minutes - American Kettlebell Swing - 8 reps
You are done when you finish all reps of wall ball, nosebreaker,
pullup, DB row, pushup and goblet squat.
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