Banded Pull Apart - 10 reps
Seated DB Shoulder Press - 10 reps (light weight)
Goblet Squat - 10 reps (light weight)
#1 BB Row - 5 sets x 10 reps
Same weight all 5 sets.
Pick a weight that is challenging but you can get all 10 reps
each set with good technique and good posture.
#2 This is continuous work. Do one round of:
Tire Pull - 50 meters with 50 lbs in the tire, walking backward
Double Under - 70 reps
Plank - 60 seconds (elbows and toes)
Air Squat - 50 reps
Hand Release Pushup - 40 reps
Sledgehammer VS Tire - 30 seconds each side
DB Farmer's Walk - 150 meters
Medicine Ball Wall Ball - 20 reps
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