Retract, Rotate, Press - 6 reps
Seated DB Shoulder Press - 9 reps (light weight)
Air Squat - 12 reps
#1 DB Row - 6 sets x 8 reps each side
Same weight all 6 sets. Pick a weight that is heavy
but you can get all reps every set with good technique
and good posture.
#2 This is continuous work.
Do 3 rounds of:
DB Farmer's Walk - 100 meters
Tire Pull - 25 meters with 50 lbs in the tire
Medicine Ball Wall Ball - 20 reps
Inverted Row - 15 reps
Plank - 45 seconds (elbows and toes)
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