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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

2 Burpee Sumo Deadlift High Pull

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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