STEPPING STONES

Train up your strength the old-fashioned way with these grapples from Murakami

01/ GROUND -TO-OVERHEAD ROCK LIFT

3 sets of 5 reps

Deadlift a heavy rock to your thighs, squat and let the rock settle on them. Roll it up to your shoulder, shift your hands beneath it and press overhead.

02/ ROCK AND ROW

5 sets of 10 reps

Fire up your lats and forearms. Tighten your core. Pull the rock towards your chest, squeezing your shoulder blades. Lower it slowly back to the ground.

03/ LOG ZERCHER SQUAT

3 sets of 8 reps

Hold a medium-sized log in the crooks of your elbows. Keeping them and your chest up, squat until your thighs are parallel to the ground. Stand back up.

04/ STUMP FLIP

10 sets of 3 reps

Squat and get your hands under a tree stump. Push it up and away from your body, using leverage from your legs to flip it. Run to the other side and repeat.