compound

• 

  Sprinter lunge

• 

  Seal push-up

• 

  Cross-arm push-up

• 

  Straight-back seated cable row with straight bar

• 

  Chest-supported underhand-grip T-bar row

• 

  Pistol box squat

• 

  Weighted inverted rear delt row

• 

  Reverse-grip dumbbell bench press

• 

  Dumbbell overhead carry

• 

  Front kick to rear lunge

• 

  High front plank with arm raise

• 

  Barbell rollout from bench