Banded Pull Apart - 15 reps
DB Lateral Raise - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 Pullup - 50 reps
PAUSE for 2 seconds at the TOP and BOTTOM of each rep
Break this up however you like.
#2 This is continuous work. Do 5 rounds of:
BB Ground to Overhead - 3 reps
BB Nosebreaker - 10 reps
BB Curl - 10 reps
Goblet Squat - 15 reps
Overhead Bumper Plate Walk - 50 meters
#3 Cable Row - 6 sets x 6 reps
Pick a weight that is challenging but you can get all 6 reps each set
with good posture and good technique.
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