How To Do it: Perform three sets. During the first set, do 21 reps of the dumbbell thruster, and then immediately do 21 pullups. In the second set, do 15 reps of both exercises. In the last set, do 9 reps of each movement. Rest only when needed.

Dumbbell thruster

Stand with your feet shoulder-width apart, holding a pair of dumbbells next to your shoulders. Squat so your thighs are parallel to the floor. As you stand up, press the dumbbells overhead. Then lower the weights back down to your shoulders. That’s 1 rep.

 Pullup

Grab a bar using an overhand grip that’s hip-width to shoulder-width apart. Hang at arm’s length, pointing your legs slightly in front of you to form a wide C.

Now press your thighs together and brace your abs. Your body should remain rigid for the entire movement. As you pull yourself up, imagine that you’re pressing down on the top of the bar, and focus on bringing your belly button up. Both steps will help engage your lats and core to boost stability. Look straight ahead and pull until your collarbone touches the bar. Reverse the movement to lower back to a dead hang.

Substitute pushups if you can’t do pullups.