Do these three moves as a circuit (in any order), completing 5 to 10 reps of each exercise before moving on to the next. Stop 1 rep short of failure or when your form declines; rest as needed. Do 3 circuits, changing your weights and rep numbers each work
Hang at arm’s length from a chin-up bar, using an overhand grip that’s slightly beyond shoulder width. Bracing your entire body, pull your chest up to the bar and squeeze your shoulder blades together. Pause and slowly lower your body back to the starting position.
Medicine Ball Slam from Box
Grab a medicine ball and stand on a box or bench. Raise the ball overhead; then push your hips back as you slam it to the floor as hard as you can.
Barbell Landmine Twist
Secure one end of a bar in a landmine or the corner of a room. Load a plate on the other end. Grab the loaded end and hold it out in front of you, your feet shoulder-width apart. Arms straight, bring the bar to your right, pivoting your hips and feet. Then bring it to the left. Return to centre. That’s 1 rep.