Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together. Lower the bar to just below your sternum. Push your feet hard into the floor to help you press the weight up. Complete your reps and go immediately to the next move.
Hang from a chinup bar with your hands shoulder-width apart, palms facing you. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar. Complete your reps and go immediately to the next move.