20 Ways to be Strong, Jacked, and Capable
1. Deadlift
2. Squat
3. Do Heavy Presses
4. Carry Heavy Things
5. Lift Sandbags
6. Swing Kettlebells
7. Jump Rope
8. Swing a Mace
9. Jump
10. Sprint
11. Do Heavy Rows
12. Eat Lots of Protein
13. Do Heavy Curls and Skull Crushers, and Lots of Them
14. Ruck With a Heavy Pack
15. Sleep Well
16. Train Your Grip (heavy farmers carry, fat grips, grip implements, etc)
17. Do Pull-ups
18. Pick Up Heavy Rocks
19. Drag Sleds
20. Recover Hard