1. PUSH PRESS
Grasp the bar with hands shoulder-width apart so your forearms point to the ceiling. Dip your knees to gather momentum and then explosively press the weight straight overhead.
2. FARMER'S WALK
Reps: Walk for 50 meters
Pick up the heaviest dumbbells you can handle and walk as quickly as you can. Stand tall with your chest out. Aim to use dumbbells that together total 70% of your own body weight.
3. ROWING MACHINE
Reps: Row for 500 meters
Set the drag on the machine to between three and five, grasp the handle, and sit back so your torso is almost vertical. Drive with your feet to push your body back and then row the handle to your sternum.