1 Rack Pull
Sets: 2-4 Reps: Work up to a 5RM
Set up a barbell on the pins of a power rack (you can use boxes or rubber mats too, as shown here) so that it rests just above knee level. Stand with your feet about shoulder-width apart and your toes facing straight ahead. Bend down and grab the bar with an outside-shoulder-width, palms-down grip. The bar should touch your shins. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise until it's in front of your thighs. Keep the bar close to your body at all times. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.
2 Weighted Pullup
Sets: As many as needed Reps: 50
Attach a weighted belt around your waist or hold a dumbbell between your feet and hang from a pullup bar. Pull yourself up until your collarbone meets the bar. Perform 50 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.
3 Renegade Row
Sets: 3 Reps: 12-15, 8-12, 6 (each side)
Hold a dumbbell in each hand and get into pushup position. Shift your weight to your left side while staying rigid. Row the right-hand dumbbell to your side, making sure you are not rotating your hips. Lower the dumbbell back to the floor, shift to the right, and row with your left arm.
4 Dumbbell Floor Sweeper
Sets: 3 Reps: 12-15, 8-12, 6
Lie faceup holding dumbbells above your chest. Keeping your legs straight, raise them up and out to the left. Repeat to the right side. Return your legs to the floor and do a situp, keeping your arms straight above you.
Sets: As many as needed Reps: 100
Repeat the exercises from Workout I (mountain climber, burpee, etc).
Sets: 1 Reps: Perform each exercise for 20 seconds
Perform the following exercises in succession (not shown)
- Mountain climber
- Jump squat
Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more.