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1. Plank Row: 10/10 with 12# Dumbbells
2. Reverse grip pulldown: 15 reps with challenging weight
3. Incline Dumbbell press: 15 reps w/ 15# Dumbbells
4. Pushups to failure

4 rounds
then...

1. 10 side raise
2. 10 Curls
3. 10 Front raise
4. 10 Hammer curls

*go from one movement to the next with no rest, same dumbbells.

4 rounds
then...

750m Row

Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period. 

Video for Thrusters below, I think you know the rest listed. If not let me know

Every movement is 10 reps

1. Thrusters
2. overhead press
3. Front squat
4. Plank rows
5. Push-ups
6. Biceps Curls
7. Alternating forward lunges
8. Burpees

4 total rounds, then...

1 mile run outside or on treadmill

Cool-down with 100 crunches
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1. 25 Jumping Jacks 
2. TRX row or One arm DB row: 15 reps
3. Pushups: (modified) x15
4. Biceps Curls: 15 reps
5. Triceps dips (off bench, box, or chair) 15 reps
6. 25 jumping jacks
7. Plank (hold 30 seconds+)
8. 25 Crunches
9. Run: (go out front door and run to end of street and back, roughly 200 yards. If at OW two laps around building)

Repeat 3 rounds

20 minutes cool down cardio

Stretch

One hour cardio of your choice

​100 crunches