Lift the barbell from the floor to shoulder height using your legs and hips. Do 4 sets of 3-5 lifts.
Hold the barbell at your shoulders. Bend your knees slightly, then press the bar overhead using your legs. Do 4 sets of 5-8 presses.
Hang from a bar with your palms facing you. Pull yourself up until your chin is above the bar. Do 3 sets of 8-10 pulls.
Throw a medicine ball forcefully against a wall or to a partner, then catch it when it comes back. Do 3 sets of 10-12 throws.
Stand with one end of the barbell in a landmine holder. Press the bar up and away from your body. Do 3 sets of 8-10 presses.
Do a pushup and push hard enough to lift your hands off the ground. Land softly and repeat. Do 3 sets of 10 pushups.