Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 6 sets x 6 reps
Start with a moderate weight then
add weight each set.
#2 Every third minute, do 20 Goblet Squats
(0:00, 3:00, 6:00, etc.). When you are not
doing goblet squats, in any order and any
combination, do:
Strict Pullup - 40 reps
DB Incline Bench Press - 60 reps
Double Under - 80 reps
Plank - 2 minutes (elbows and toes)
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