Retract, Rotate, Press - 6 reps
Seated DB Shoulder Press - 9 reps
Air Squat - 12 reps
#1 BB Row - 6 sets x 8 reps
Same weight all 6 sets.
Pick a weight that is challenging but you can get all
8 reps each set with good technique and good posture.
#2 In any order and any combination, do:
Pullup - 50 reps
Medicine Ball Wall Ball - 50 reps
Work EVEN minutes, rest ODD minutes, until you finish
all reps of pullup and wall ball.
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