Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 4 sets x 10 reps
Same weight all 4 sets. Go as heavy
as you can with good technique.
#2 Start a timer.
From 0:00-2:00, 4:00-6:00, 8:00-10:00 etc. do
DB Ground to Overhead - 8 reps each side
then in any order and any combination, do:
Pullup - 50 reps
DB Incline Bench Press - 75 reps
From 2:00-4:00, 6:00-8:00, 10:00-12:00 etc.
Run 150 meters,
then in any order and any combination, do:
Cable Row - 50 reps
Goblet Squat - 75 reps
You are done when you finish all reps of pullup, incline bench,
cable row and goblet squat.
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