3A Inverted Row
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up. Perform reps for 30 seconds straight, and then rest 30 seconds. Then go on to the Swiss-ball pushup.