Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Air Squat - 12 reps
#1 DB Row - 4 sets x 10 reps each side
Same weight all 4 sets.
#2 Start a timer.
EVEN minutes - In any order and any combination, do:
BB Deadlift - 20 reps at 225 lbs
Air Squat - 120 reps
ODD minutes - In any order and any combination, do:
Pullup - 40 reps
Pushup - 80 reps
You are done with #2 when you finish all reps of deadlift,
air squat, pullup, and pushup.
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