UPPER-BODY COMPLEX WORKOUT

1A. HANG CLEAN TO OVERHEAD PRESS

Start with the bar hanging at knee height. Drive your hips forward and pull the bar to your chest, with elbows underneath the bar. From here, press overhead.

1B. PRESS-UP TO SQUAT THRUST

Assume the press-up position.

Perform a full rep, then jump your knees into your chest and back out again, returning to the press-up position.

1C. DUMBBELL CURL INTO PALMS-FACING SHOULDER PRESS

With the dumbbells by your sides, curl the weights fully up to your shoulders.

From here, press them overhead.

Reverse the movement with control.

1D. PULL UP INTO HANGING LEG RAISE

Perform a pull-up.

Once you’ve returned to the start position, stay stable (don’t swing) and lift your legs up so they’re parallel to the floor, before lowering back down.

1E. TRX ATOMIC PRESS-UP

Assume a press-up position with your feet in the TRX stirrups. Your feet should be off the floor.

Perform a press-up, bring your knees into your chest, then extend back out before performing another press-up.