Retract, Rotate, Press - 5 reps
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 15 reps
#1 Cable Row - 3 sets x 15 reps
Same weight all 3 sets.
#2 Start a timer.
EVEN minutes - DB Hammer Curl - 8 reps
ODD minutes - BB Nosebreaker - 8 reps
When you are not doing curls or nosebreakers,
in any order and any combination, do:
Goblet Squat - 80 reps
Pullup - 50 reps
You are done with #2 when you finish all reps of
pullup and goblet squat.
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