DB Row - 8 reps each side (light weight)
DB Bench Press - 12 reps (light weight)
Air Squat - 16 reps
#1 Standing BB Shoulder Press
Work up to a moderate set of 10 reps.
This is not a max set of 10.
Then take off 10% and do 2 more sets x 10 reps.
#2 In 14 minutes, do as many rounds as you can of:
Burpee - 7 reps
BB Row - 7 reps
BB Push Press - 7 reps
Goblet Squat - 14 reps
Double Under - 21 reps
DB Farmer's Walk - 100 meters
For the row and push press, use the SAME BARBELL
AND SAME WEIGHT.
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