Day 1 Exercise 1
Sets: 10 Reps: 10-1 Stand in an athletic stance with knees slightly bent and feet shoulder-width apart. Squat down until your thighs are parallel to the ground and then jump as high as you can. Land with soft knees and repeat. Perform 10 reps, nine, eight, and so on for each successive set until you finish with one rep.
Day 1 Exercise 2
Sets: 10 Reps: 10-1 Hang from a pull-up bar, jungle gym, or tree limb and pull yourself up until your chin is higher than your hands. Perform 10 reps down to one rep as you did for the jump squat. If you can’t perform the prescribed reps, do as many as you can and perform one less on following sets.
Day 1 Exercise 3
Sets: 10 Reps: 10-1 Suspend yourself over parallel bars and then lower your body until your upper arms are parallel to the ground. Perform 10 reps down to one rep as you have been.