A bit of a discussion started about Barbell complexes in the shout box, so i though it would be a good idea for anyone who has used them, or has a working knowledge of them to put some info in here so there is a one stop shop for it.
Cardio SUCK (imo) but complexes are a sure fire way of getting the CV system up and (if its what you want) will help trim down the fat WITHOU burning up muscle.
They can either be done as a flowing movement (eg, hang clean, front squat, OH Press, back squat, BHTNP) = 1 rep and do 6-10 reps for 3-4 sets, or ass lots of different exercises for 4-8reps with no rest in between, (eg BB Row x6, Highpull x 6, BHTNP x 6, Good morning x 6) = 24reps. Do 3 sets of this... etc etc...
There are a couple of videos so you get the idea (if you dont have it already), i cant see the vids at work so hopefully they work and are not a duplicate of the one Steve has already posted.
hope this helps