1) Deadlift

Sets: See “Death-Set Deadlifts”

Stand with feet hip-width apart and toesturned out slightly. Bend down and grab the bar with your hands just outside your knees. Keeping your lower back arched, drive your heels into the fl oor. Pull the bar up along your shins until you’re standing with hips fully extended and the bar in front of your thighs.

2a) Push-Up

Sets: 5 Reps: 20 (100 total for the exercise)

Perform 20 push-ups (rest on your knees later during the set if needed). Then move on immediately to the bentover lateral raise. Alternate exercises until all sets are completed.

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2b) Bentover Lateral Raise

Sets: 5 Reps: 20 (100 total for the exercise)

Hold a dumbbell in each hand and bend forward at the hips until your torso is almost parallel to the floor. Squeeze your shoulder blades together and raise the weights out 90 degrees. As you fatigue, you can use rest-pauses—perform as many reps as you can, then pause at the bottom of the movement, and breathe as needed. Continue until you hit all 20 reps. Afterward, go right back to the push-ups.

3a) Chin Up

Sets: 10 Reps: See Below

Get in front of a clock with a second hand or use a timer. Hold a chin-up bar with a shoulder-width grip and palms facing you. When the second hand passes the 12, do as many chin-ups as possible. Then go right to the lunge jump and do reps until the second hand reaches 12 again (one minute has elapsed). Rest one minute.

3b) Lunge Jump

SETS: 10 REPS: See Chin-up

Get into lunge position with your rear knee nearly touching the floor. Jump as high as you can and switch your legs in midair. Land with the opposite leg forward and immediately begin the next jump.