Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 5 sets x 8 reps
Same weight all 5 sets.
Go heavier than 7/22/22.
#2 This is continuous work.
Do 4 rounds of:
Cable Row - 16 reps
1 Arm DB Bench Press - 8 reps each side
BB Back Squat - 12 reps at 30% of 1RM
BB Overhead Hold - 30 seconds
Same weight and same barbell for squat and
overhead hold.
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