Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 5 sets x 8 reps
Start light then add weight each set.
#2 Start a timer.
EVEN minutes - DB Hammer Curl - 8 reps, both
arms at the same time
ODD minutes - Close Grip Pushup - 12 reps, with
thumbs about 2" apart
When you are not doing curls or pushups, in any order
and any combination, do:
Air Squat - 120 reps
DB Row - 60 reps each side
You are done when you finish all reps of air squat and row.
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