DB Row - 9 reps each side
DB Bench Press - 12 reps
Goblet Squat - 15 reps
#1 Standing BB Shoulder Press
Work up to a moderately heavy set of 4 reps.
Go heavier than 7/13/22.
Then take off 10% and do 5 more sets x 4 reps.
#2 This is continuous work.
In any order and any combination, do:
Plank - 3 minutes
Double Under - 120 reps
Air Squat - 80 reps
Seated DB Shoulder Press - 40 reps
DB Row - 40 reps
Sledgehammer VS Tire - 20 reps each side
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