30 walking lunges
PVC warmup again
30 jumping lunges
Internal Rotation with Barbell work (See MWOD link here and follow along with the first exercise). Help each other out if this seems un poco complicado.
Z Press (sitting flat on your butt, legs straight out, strict overhead press)
10, 10, 10, 5, 5
This is a two person operation mostly, someone will need to pass you the bar unless you are tricky or use the rack with the cups set low.)
(There is no point is going for 20, your pullups will fail you soon enough.)