3 Rounds: 50 sec work | 10 sec rest
Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs. Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot. Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. Pull. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.
2. Stationary Lunges
Start standing, feet together, holding a dumbbell in each hand. Take a big step behind you with your left leg, lifting your left heel off of the floor, keeping most of your weight in your right leg. Slowly bend both knees, lowering your body straight down until both knees make 90-degree angles, being sure to keep your front knee in line with your ankle. Push down through your front heel as you slowly stand back up.
3. Sumo Squats
Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest. Squat down as low as you can, keeping your heels on the ground and your back straight. Press back up to standing.
4. Hip Thrusts
Start by taking a few deep breaths. As you exhale your breath, use he muscles in your core to lift your hips and buttocks off the ground. You should now be in a straight line from your shoulders up to your knees. Slowly lower your hips and buttocks back down to the ground.