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Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 BB Deadlift - 2 sets x 8 reps

Start with a somewhat light weight for set 1

Add weight for set 2.  Go heavier than 12/26/23.

#2 BB Row - 4 sets x 8 reps 

Same weight all 4 sets.

#3 Do 2 rounds of:

Inverted Row                         30 reps

Pushup                                  50 reps

Air Squat                               70 reps

Pullup                                    30 reps

Medicine Ball Wall Ball          30 reps

Double Under                         70 reps

DB Ground to Overhead        15 reps each side