I usually just do Deadlifts ( varies kinds) and Clubbells. Todays Club workout was like this :
1 arm Clubbell Mills x 20pds
500 reps x 13 min 32 sec
(switched hands every 10 reps)
Interval Runs On Treadmill x 10 min
Here is the webpage if you don't know what Mills are:
http://www.rmaxinternational.com/hom...158&Itemid=181