Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Air Squat - 12 reps
#1 BB Row - 8 sets x 6 reps
Same weight all 8 sets. Pick a weight that
is challenging but you can get all reps every
set with good technique and good posture.
#2 Every third minute, do 20 Goblet Squats (0:00, 3:00, 6:00, etc.)
When you are not doing goblet squats, in any order and any
combination, do:
Pullup - 30 reps
DB Incline Bench Press - 40 reps
Double Under - 50 reps
Plank - 2 minutes (elbows and toes)
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