1A. SUITCASE DEADLIFT
Sets: 4 Reps: Hold for 30–60 sec. Rest: 0 sec.
Load a barbell on the floor and stand to the right of it, perpendicular, with feet hip-width apart. Bend your hips back and lower your body until you can grasp the barbell in its center with your left hand. Brace your core and, keeping your lower back in its natural arch, push through your heels to stand up and lock out your hips. Squeeze the bar hard to keep it from teetering. Focus on keeping your spine straight—do not bend toward the barbell.
1B. BAG CLEAN
Sets: 4 Reps: 8–12 (each side) Rest: 120 sec.
Place a sandbag on the floor and stand over it with legs between hip and shoulder-width apart. Bend your hips back and then your knees and lower your torso until you can grasp the bag. Explosively extend your hips and heave the bag onto one shoulder. Lower and repeat on the opposite side. That’s one rep.
2A. RENEGADE ROW
Sets: 4 Reps: 8–12 (each side) Rest: 0 sec.
Get into pushup position with a dumbbell in each hand. Perform a pushup and then, in the up position, shift your weight to the righthand side and row the lefthand dumbbell to your side. Perform another pushup, and row on the right side.
Sets: 4 Reps: As many as possible Rest: 120 sec.
Place your hands on the floor, shoulderwidth apart, and extend your legs behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest nearly touches the floor. Press back up, keeping your body position
3A. IRON CROSS
Sets: 4 Reps: 6 Rest: 0 sec.
Hold a dumbbell in each hand, palms facing forward, and raise your arms out to your sides 90 degrees. Hold the top of each rep for 6–10 seconds.
3B. PUSH PRESS
Sets: 4 Reps: 4–6 Rest: 120 sec.
Hold the bar at shoulder level with forearms perpendicular to the floor. Dip your knees to gather momentum and then extend them explosively as you press the weight overhead.