Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 4 sets x 12 reps
Same weight all 4 sets.
#2 Start a timer.
At 0:00, 4:00, 8:00, etc. do DB Thruster - 12 reps
At 2:00, 6:00, 10:00 etc. do American Kettlebell Swing - 12 reps
When you are not doing thrusters or swings, in any order any
any combination, do:
Pullup 55 reps
Pushup 110 reps
Air Squat 165 reps
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