Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout.
Warm Up
Run 5min easy pace
–Then–
3 Rounds
30sec Bottom of the squat hold
10 Lunge (each leg)
20 Butterfly Situps
30sec Downward dog stretch
Workout For 12 min:
2 Thrusters 2 Chest to bar pull-ups OR Power clean
second round 4 each
third round 6 each
... usw...
Accessory 3 Rounds: 10 weighted sit ups 10 V-up 10 weighted Bicep curls
10 weighted Tricep Extentions *Rest 1 min between rounds
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