1 Snatch-Grip Deadlift

Sets: 3 Reps: 8 (relative rep max) Tempo: 211 Rest: 120 Seconds

Squat down and grab the bar with a double shoulder-width, overhand grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is at hip height [2]. Reverse the motion to return to the starting position. That's one rep.

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2A Chinup

Sets: 3 Reps: 12 Tempo: 211 Rest: 60 Seconds

Grab on to the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the floor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2], and then reverse the movement to return to the starting position. That's one rep.

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2B Stepup

Sets: 3 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor [1]. Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it [2]. Reverse the motion to return to the floor. That's one rep. Perform all your reps on one leg first, and then switch legs and repeat.

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3A Pushup

Sets: 2-3 Reps: 10 Tempo: 313 Rest: 0 Seconds

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you-your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2], and then push yourself back up. That's one rep.

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3B Swiss-Ball Jackknife

Sets: 2-3 Reps: 10 Tempo: 232 Rest: 60 Seconds

Get into pushup position, resting your feet on a Swiss ball [1]. Contract your abs and roll the ball toward your arms until your knees nearly touch your chest [2]. Reverse the motion until you are back in pushup position [3]. That's one rep.

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