Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 4 sets x 12 reps
Start light then add weight each set.
#2 In 12 minutes, do as many rounds as you can of:
DB Farmer's Walk - 100 meters
Double Under - 50 reps
Cable Row - 20 reps
BB Nosebreaker - 10 reps
Goblet Squat - 20 reps
BB Push Press - 10 reps
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