Barbell Front Squat and Pull Up

For each exercise pairing (1A and 1B, for example), alternate back and forth between sets of the two exercises, completing as many sets as possible in 10 minutes and resting only as needed. After you finish, rest 2 to 3 minutes and move on to the next pair of exercises. On each exercise you will perform only 5 reps per set, but use a weight you can lift 10 times. (After a couple of minutes, it will be quite challenging. Increase your rest, if needed, to complete all 5 reps.)



Barbell Front Squat: Set your feet shoulder-width apart, and hold the bar with an overhand grip that is just beyond shoulder width. Raise your upper arms until they are parallel to the floor. Allow the bar to roll back so that it is resting on the fronts of your shoulders. Slowly lower your body until the tops of your thighs are at least parallel to the floor, keeping your upper arms parallel to the floor. Pause, then push your body back to the starting position.



Pull Up: Grab the pull up bar with an overhand grip that is slightly wider than shoulder width. Hang at arms length, and cross your ankles behind you. Pull your chest to the bar. Once the top of your chest touches the bar, pause, and then slowly lower your body back to the starting position.