Yearlong (Ph X-A, W III)
2c 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, and then rest 60 seconds. Repeat the circuit (starting with the medicine-ball pushup) twice more (three total sets of each exercise).