HERE‘s a short video with a Barbell Complex (mentioned above). I would usually use this, or other barbell complexes as part of a warm up for myself or with some clients. And occasionally use them as a “finisher” circuit or for a H.I.I.T/cardio component to my clients sessions.
Warm Up – When I incorporate it into a warm up, it comes towards the end, after the usual mobility and stability work and anything specific with that particular client we are working on. Usually performing 1 set of 8-10 reps. This should have you physically warmed up and is great for hitting the Potentiation part of the warm up. Read another post of mine HERE, about my “MAP” warm up structure!
HIIT/Cardio – I like to use lower reps with heavier weight where possible. With a client, for example, I might do 2-4 sets of 8 reps/rounds with 20-60seconds rest between, dependent upon fitness levels.