Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 5 sets x 8 reps
Start with a moderate weight.
Try to add weight each set.
#2 Do 2 rounds of:
BB Deadlift - 15 reps
1 Arm DB Bench Press - 15 reps each side
DB Suitcase Carry - 150 meters (75m each hand)
BB Nosebreaker - 25 reps
Pullup - 25 reps
Medicine Ball Wall Ball - 25 reps
REST at least 2 minutes between rounds.
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