Reps: As many as possible
Hang from a pullup bar with hands facing away from you outside shoulder width. Pull yourself up until your chin is over the bar.
2. DUMBBELL LATERAL RAISE
Hold a dumbbell in each hand and stand with palms facing your sides. Raise the weights up and out 90 degrees until your arms are parallel to the floor.
3. LYING DUMBBELL SKULL CRUSHER
Lie back on a flat bench with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head.
4. SIDE-TO-SIDE HOP
Reps: 30 sec.
Place something small on the floor to act as a hurdle and jump over it side to side. Minimize your contact with the floor.