- Set two cones about 20-40 yards apart and grab some heavy dumbbells. You're not going to put them down until you've finished the whole routine.
- Start at one cone and do 6-8 reps of a bentover row.
- Walk to the other end and do 8-10 cleans. Finish holding both dumbbells at your shoulders (racked position).
- Walk back and do a set of 6-8 dumbbell front squats.
- Return to the other cone, this time performing 6-8 reps of dumbbell overhead presses. On the last rep, hold the dumbbells overhead and walk back to the start.
That's one round. Do 2-4 rounds, resting 1-3 minutes between sets.
related posts
8-Week Basic Strength Plan
Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.
Old School Soldier
Sometimes it's really interesting to dig into the microscopic details of training and nutrition, to dissect the body of academia and examine every little study. That's how we learn things. That's how we refine the science that later helps us get bigger and stronger and leaner.
8 Exercise Variations for New Growth
Trigger muscle growth with challenging variations of the chin-up, push-up, dip, and more!
The Complete Guide to Barbell Squats
To be strong, you have to squat. But which barbell variation is best for you? Low bar, high bar, front, overhead? Find out here.