HITTING THE BAR

Work in an EMOM format (“every minute, on the minute”), alternating between four barbell movements and hammering your entire body. Perform the reps, then rest for the remainder of each minute. Complete all the movements five times, for a total of 20 minutes, ticking off 250 reps.

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01 DEADLIFT 20 REPS

Kick off with a metabolism igniting, total-body outing. With your barbell on the floor, hinge down and grip it with a straight back and neutral spine (A). Engage your lats and push the floor away to stand upright, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement.

02 FRONT SQUAT 15 REPS

Clean the bar onto your shoulders and lift your elbows high to secure the bar across them (A). Then push your hips back and down, bending your knees to lower your body until your thighs pass parallel to the floor (B). Stand back up explosively to the start position and repeat.

03 BARBELL ROW 10 REPS

Next, move from front to back to build barn-door lats. With a barbell across your thighs, hinge at your hips and straighten your arms, so the barbell hangs above the ground (A). Row the weight up to your navel, pulling your shoulders back (B). Lower under control to a hang and repeat.

04 PUSH PRESS 5 REPS

Finish with a low-rep, heavy-load attack. Clean the bar onto your shoulders, elbows up (A). Dip at the knees and use your legs to help press the bar overhead

(B). Lower under control and repeat. Give yourself plenty of rest after this one; you’ll need some gas in the tank for the next round.