Gym

25 lb weight, on floor.

Start in squat position

Grab from floor, lift above head in one smooth motion, hold.

In this position, squat down and up again.

Slow resistance bring weight to shoulder height, transfer into reverse bicep curl.

Weight should now be between legs, slowly lower to floor like a deadlift

At bottom of deadlift position, pull weight to shoulder like a reverse push-up. Hold.

Slow resistance bring weight to floor.

Repeat with other hand.

5-8 reps each hand.