This sequence of exercises is meant to be done without ever letting go of the bar.
Select a weight that can be managed for all these lifts.
Do all the 8 exercises in a row then rest for two minutes
Repeat for 3 to 5 sets
This sequence can be added at the end of your regular workout
Bent Over Rows 8
Upright Rows 8
Military Press 8
Good Mornings 8
Split Lunge 8
Squat Press 8