Workout Cheat Sheet Phase 1 Workout A A1 Front Squat 3 sets of 5 repetitions + Hold barbell with an overhand grip and slightly wider than shoulder width. + Raise your upper arms until parallel to the floor and allow barbell to roll back to that it rests on your front shoulders + Lower your body until the tops of your thighs are parallel to the floor + Pause and push body back up to the starting position 3 sets of 5 repetitions + Grab a pull-up bar with an underhand grip + Lock your ankles & drop your shoulders + Pull your shoulder down and back + Slowly raise your chest to the bar as you squeeze your shoulder blades. A + Pause and slowly lower your body back to the starting position A3 Barbell Rows 3 sets of 5 repe + Bend your hips until torso Is 45 degree angle from the ground + Bend knees and arch your back slightly + Squeeze shoulder blades together and pull the bar up + Pause for 2 seconds and lower to. starting position