Tabata Tire Flips with a 600+ pounder.  Scale as needed.  The goal should be 4-6 flips per 20 second effort.  If you're getting 2 or 3 flips find a lighter tire.  If you're getting 10 flips find a heavier tire. Rest 5 minutes

Tabata Stones to the Shoulder with a stone close to your body weight.  Again, the goal is to get 4-6 lifts per 20 second effort.  If you're much higher or lower than that adjust the weight of the stone.

These should be done at maximal intensity.  Keep track of each lift.  Your score is your total reps accumulated between both movements.

Tabata is 8 rounds of 20 seconds of max effort(reps) followed by 10 seconds of rest.

Finally--here is the video of my nutrition.  I know I promised it days ago but this is the quickest I could put it together.  It's not fancy but you'll get the idea.  I don't follow Paleo or Zone.  I eat lots of animal protein, fruits, fats, and veggies with some bread and alcohol mixed in.  I limit my dairy.  Experimentation is key!!  Try different things for extended periods of time so that you can make an accurate assessment of whether it works for you or not.