Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Goblet Squat - 12 reps (light weight)
#1 DB Row - 5 sets x 10 reps each side
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 3 rounds of:
BB Deadlift - 6 reps (you pick the weight)
Seated DB Shoulder Press - 9 reps
Pullup - 12 reps
DB Bench Press - 15 reps
DB Shrug - 18 reps
Air Squat - 21 reps
Plate Pull - 40 feet
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