Cable Row - 15 reps (light weight)
Unweighted BB Standing Shoulder Press - 15 reps
Air Squat - 15 reps
#1 BB Row - 4 sets x 12 reps
Start light, then add weight each set.
#2 This is continuous work.
Do 2 rounds of:
DB Farmer's Walk - 150 meters
Goblet Squat - 50 reps
Pullup - 25 reps
Pushup - 50 reps
REST at least one minute between rounds.
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