1. FIND YOUR NERF GUN(s) and BULLETS NOW! Go to Walmart, order on Amazon, raid your kid's toys -- do whatever it takes to get your hands on your Nerf Gun. The 6th Anniversary Party is in 12 days -- WHOOP!
Every 90 sec for 12 min:
Station 1 - Butterfly Pull-Ups x 5-10 reps (make these as technically proficient as possible) or Pull-ups 5-10 reps/ring rows
Station 2 - Overhead Shoulder Stretch with Plate - 5 reps. 10 sec hold on last rep.
Demo Video: https://youtu.be/ioKisYontp8
500 Meter Row
400 Meter Run