1 Front Squat
Sets: 2-4 Reps: Work up to your 5RM
Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar). Squat as low as you can, and then drive with your legs 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 Weighted Dip
Sets: As many as needed Reps: 50
Wear a weighted belt or hold a dumbbell between your feet and go to a parallel-bar dip station. Suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor and then push back up. Perform 50 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.
Sets: As many as needed Reps: 120
Lie on your back on the floor with your knees bent 90 degrees. Interlace your fingers and cup the back of your head. Sit up all the way. Perform 120 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.
4 Mountain Climber
Sets: 1 Reps: Perform each exercise for 20 seconds
Perform the following exercises in succession (not shown)
- Mountain climber
- Jump squat
Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more.