As Jen Asked me to, I warmed up with 20 Mt climbers  (yuk) and 40 J. Jacks, 20 Air squats.Rest for 2 minutes. 5 Rounds of:

  • 10 Dumbbell Dead lifts (20lb dumbells)
  • 5 Cleans(use 15lb dumbells)
  • 5 squats (15 lb dumbells; with them up on your shoulders, grip them tight)
  • 5 Thrusters (15lb dumbells)

Then I added 3 rounds of:

  • 10 Bench Push-ups
  • 10 Bench Dips
  • 10 Kettle-bell squats

I ended it all with 2 sets of planks – counted to 15 for each