1 Good Morning
Sets: 2-4 Reps: Work up to your 5RM
Squeeze your shoulder blades together and support the bar on your traps or rear delts. Lift the bar off the supports of the squat rack and step back. Tighten your abs and bend your hips as far back as possible and lower your torso until you feel your lower back is about to round-you must keep the arch in your lower back at all times. Contract your glutes and push your hips forward to return to the starting position. 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 L-Sit Pullup
Sets: As many as needed Reps: 55 total reps
Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Bend your hips 90 degrees so that your legs are straight out in front of you (your body will form an "L" shape). Pull yourself up until your collarbone touches 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 Weighted Back Extension
Sets: 3 Reps: 12-15, 8-12, 6
Hold a weight in front of your chest and lock your legs into a back extension apparatus. Allow your torso to bend forward so that your hips are bent almost 90 degrees. Extend your back so that your body forms a straight line
4 One-Arm Dumbbell Bench Press
Sets: 3 Reps: 12-15, 8-12, 6 (each side)
Hold a dumbbell in one hand and lie back on a bench as in a normal dumbbell bench press. Press the weight over your chest.
5 Swiss-Ball Jackknife
Sets: 4 Reps: 20-25
Get into pushup position, resting the tops of your feet on a Swiss ball. Contract your abs and bring your knees to your chest, rolling the ball toward you. Reverse the motion to return to the starting position. That's one rep.
6 Tabata Interval
Sets: 1 Reps: Perform each exercise for 20 seconds
Perform the following exercises in succession (not pictured):
Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more for a total of four minutes' work.