Here I am again walking backwards and forwards carrying an old punch bag in an effort to offset some of the time I have spent hunched over a laptop.
When I’m putting together a GPP session I like to mix:
A whole body movement.
E.g. clean and press, squat to press
A deep knee bend.
E.g. step up, step over, squat to press
E.g. battle ropes, tornado ball
A weighted carry.
E.g. Bag carry, farmer’s walk
Some of these moves fulfill more than one of the above criteria.
I’ve kept it to 3 exercises per session for no particular reason other than sometimes I like mindless simplicity. Each session is reasonably balanced between the criteria but with varied movements like these there is no point in obsessing. String a few of these sessions in a row and you will have challenged your body in a variety of ways.
The weights used for presses are moderate as typically the rep ranges are 10-20. Dumbbells would suffice just as well as kettlebells.
Here I’ve done:
Barrel press x 10
Weighted step ups x 10L / 10R
Bag carry (bear hug) x 4 lengths
The gas barrel was a last minute experiment. It’s not particularly heavy but moves around a bit. Awkward is the name of the game here.