Build total-body power with this workout.
Roll the bar against your shins and grab it using an overhand grip that is just beyond shoulder width. Pull up, thrusting your hips as you stand. Lower the bar and repeat. Do 3 sets of 5 reps.
From a standing position with your arms up, drip your knees, drive your arms back, and then swing them up as you jump onto the box. Step down. That’s 1 rep. Perform 3 sets of 5 reps.
Half-Kneeling Cable Lift:
Attach a rope handle to a low pulley; kneel (right foot forward, left side to stack). Hold the handle by your left hip. Pull it up and across. Do 5 reps, switch sides, repeat. That’s 1 set. Do 3.
Half-Kneeling Cable Chop:
Attach a rope handle to the pulley; kneel (left foot forward, right side to stack). Hold it above your right shoulder. Pull it to your left hip. Do 5, switch sides, repeat. That’s 1 set. Do 3.