1A Band-Resisted Pushup
Sets: 3 Reps: 6 Tempo: 111 Rest: 60 Seconds
Wrap a resistance band (available at elitefts.com) around your back and hold an end in each hand. Get into pushup position and tighten the band around you if you need to so that the band provides resistance in the top position of the pushup . Lower your body until your chest nearly touches the floor , and push back up. That's one rep.
1B Neutral-Grip Row To Face
Sets: 3 Reps: 6 Tempo: 111 Rest: 90 Seconds
Attach a rope handle to the top pulley of a cable station, and hold each end with your palms facing each other. Raise your arms to head height and step back until you feel tension on the cable . Row the handle to your face, so that your upper arms end up parallel to the foor . Reverse the motion to return to the starting position. That's one rep.
2A Jumping Lunge
Sets: 2 Reps: 8-10 (each leg) Tempo: 111 Rest: 60 Seconds
Get into a lunge position with the thigh of your front leg forward and parallel to the floor and the knee of the rear leg nearly touching the floor . Explosively jump straight up as high as you can and switch legs in mid air , landing with the opposite leg forward . Immediately repeat the jump, switching your legs back. That's one rep.
2B Dumbbell Push Press
Sets: 2 Reps: 8 Tempo: 311 Rest: 60 Seconds
Hold dumbbells at shoulder level and dip your knees as if you were about to jump . Explosively straighten your legs and drive the weights straight overhead . Lower your arms back to shoulder level. That's one rep.
3 Swiss-Ball Plank w/ Leg Raise
Sets: 2 Reps: 12 Tempo: 311 Rest: 60 Seconds
Rest your forearms on a Swiss ball and extend your body behind you so that it forms a straight line. Raise one leg off the floor behind you and into the air . Reverse the motion to return to the starting position, and then raise the opposite leg. That's one rep.