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
Accessory 3 Rounds: 10 weighted sit ups 10 V-up 10 weighted Bicep curls
10 weighted Tricep Extentions *Rest 1 min between rounds