1 SNATCH-GRIP DEADLIFT
SETS: 4-5 REPS: 6-8
Squat down and grab the bar with a double-shoulder-width, overhand grip. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until you're standing with the bar in front of your thighs.
2a WIDE-GRIP PULLUP
SETS: 3-4 REPS: 6-8
Hang from a chinup bar with hands outside shoulder width and palms facing forward. Pull yourself up until your chin is over the bar and then lower yourself halfway back down. Then pull up again. Now lower yourself completely so you're hanging again. That's one rep. If that's too hard, perform the movement at a lat pulldown station.
2b DECLINE PUSHUP
SETS: 3-4 REPS: 10-15
Get into pushup position, raising your feet on a bench or step. Lower your body until your chest is about an inch above the floor.
3a DUMBBELL SQUAT TO SHRUG
SETS: 3-4 REPS: 10-12
Hold a dumbbell in each hand and, keeping your lower back flat, push your hips back and squat as low as you can. Come back up and then shrug your shoulders high.
3b SINGLE-ARM PUSH PRESS
SETS: 3-4 REPS: 10-12 (each side)
Hold a dumbbell in one hand at shoulder level. Dip your knees and use the momentum to help press the weight straight overhead. Complete all your reps on one side and then repeat on the other side.
4a LATERAL LUNGE TO PRESS
SETS: 3-4 REPS: 10 (each side)
Hold a dumbbell in each hand and take a wide step to your left side. Turn your body as you lunge and plant your foot with the toes facing forward. Leanforward with your torso. Push yourself back to the starting position and bring your feet together. Press the weights up. Repeat on the opposite side.
4b HANGING LEG RAISE
SETS: 3-4 REPS: 8-12
Grab onto a pullup bar and hang. Raise your legs as high as you can, rounding your lower back so you engage your abs fully. Stop briefly between reps to prevent yourself from swinging. If that's too hard, perform the move with knees bent.
5 MILITARY BURPEE WITH SNATCH
SETS: 8 REPS: 20 SEC. ON, 10 SEC. OFF
Squat down and rest the dumbbells on the floor. Shoot your legs back so that you end up in pushup position. Perform a pushup, then come back up and explosively raise the weights up overhead. Use light weights and perform reps for 20 seconds straight and then rest 10 seconds.