Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 5 sets x 8 reps
Start light then add weight each set.
#2 This is 4 rounds. Round 1 looks like this:
0:00 - DB Row - 8 reps each side at 60 lbs or heavier
1:00 - Medicine Ball Wall Ball - 16 reps
2:00 - BB Deadlift - 8 reps at 185 or heavier
3:00 - Run 100 meters in less than 20 seconds
Round 2 starts at 4:00. Round 3 starts at 8:00.
Round 4 starts at 12:00.
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