Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Goblet Squat - 12 reps
#1 Cable 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 posture and technique.
#2 This is continuous work. Do 5 rounds of:
Sledgehammer VS Tire 5 reps each side, each round
Air Squat 20 reps each round
Pullup 8-9-10-11-12 reps
Double Under 50-40-30-20-10 reps
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