Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 DB Row - 4 sets x 15 reps each side
Same weight all 4 sets.
#2 Start a timer.
At 0:00, 4:00, 8:00, etc. do 12 reps of DB Thruster
At 2:00, 6:00, 10:00 etc. do 8 reps of BB Deadlift
When you are not doing thrusters or deadlifts,
in any order and any combination, do:
Pullup - 50 reps
DB Bench Press - 50 reps
Double Under - 150 reps
BB Row - 50 reps
DB Nosebreaker - 50 reps
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