1 Barbell Clean
Sets: 3 Reps: 5 Tempo: X Rest: 120 Seconds
Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch . Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders . Reverse the motion to return the weight to the floor. That's one rep.
2A Front Squat
Sets: 2-3 Reps: 6-8 Tempo: 311 Rest: 90 Seconds
Lie on your back on the floor . Now turn to one side and get up as quickly as you can-facing the direction your head was pointed when you were on the floor . Now sprint a few feet straight ahead . That's one rep. Alternate the side you turn to in order to get up on every rep.
2B Dumbbell T Pushup
Sets: 2-3 Reps: 4-8 (each side) Tempo: 311 Rest: 90 Seconds
Hold a dumbbell in each hand and get into pushup position and lower your body until your chest is about one inch above the floor . Push yourself back to the starting position and rotate your body 90 degrees, reaching toward the ceiling with one arm. Your body should form a "T"-shape in the top position . Reverse the motion and then repeat the pushup and rotation to the opposite side . That's one rep.
3A Mixed-Grip Pullup
Sets: 2 Reps: 10 Tempo: 311 Rest: 90 Seconds
Grab a pullup bar with one hand overhand, and the other with palm facing you. Hang from the bar . Squeeze your shoulder blades together and pull yourself up until your chin is over the bar , and then lower yourself back to the starting position. That's one rep.
3B Single-Leg Bridge
Sets: 2 Reps: 10 (each leg) Tempo: 313 Rest: 60 Seconds
Lie on your back on the floor and bend one knee so that your foot is flat on the floor . Keeping your opposite leg straight, push your foot into the floor, raising your hips until both thighs are in line with each other . Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg, and then switch legs and repeat.
4 Single-Arm, Single-Leg Plank
Sets: 2 Reps: 6-8 (each side) Tempo: 131 Rest: 60 Seconds
Get into pushup position on the floor, and then bend your elbows so that your weight is resting on your forearms. Raise one arm off the floor while simultaneously raising the opposite leg. Reverse the motion to return to the starting position and then repeat on the opposite arm and leg. That's one rep.