Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift
Do as many warmup reps and sets as you like.
Work up to a heavy set of 4 reps.
#2 DB Row - 4 sets x 9 reps each side
Same weight all 4 sets. Heavy.
#3 Start a timer.
At 0:00, 4:00, 8:00 etc. do DB Thruster - 12 reps
At 2:00, 6:00, 10:00 etc. do American Kettlebell Swing - 12 reps
When you are not doing Thrusters or Kettlebell Swings,
in any order and any combination, do:
Pullup - 50 reps
Close Grip Pushup - 100 reps
Air Squat - 150 reps
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