TWO VERSIONS OF THIS WORKOUT:

DUMBBELL VERSION
#1 - 3 rounds of the following
40 seconds of squats with light-ish weight.
20 seconds of rest
10 seconds of squats with heavier weight or same weight slower tempo
20 seconds of rest

#2 - 3 rounds of the following
40 seconds of rows (right arm) with light-ish weight.
20 seconds of rest
10 seconds of rows (right arm) with heavier weight or same weight slower tempo
20 seconds of rest

#3 - 3 rounds of the following
40 seconds of rows (left arm) with light-ish weight.
20 seconds of rest
10 seconds of rows (left arm) with heavier weight or same weight slower tempo
20 seconds of rest

#4 - 3 rounds of the following
40 seconds of chest press with light-ish weight.
20 seconds of rest
10 seconds of chest press with heavier weight or same weight slower tempo
20 seconds of rest

#5 TABATA
8 rounds of the following 20 seconds work, 10 seconds rest
Narrow Stance Staggered Dumbbell Swing to Curl to Press

GYM/BARBELL VERSION
Same workout as above with the following changes:
For your "light" weight, choose a weight that you can do AT LEAST 20 reps with. For your "heavy" weight choose a weight that you can 7-8 reps with. DO NOT TIME THE REPS, ONLY TIME THE REST as follows:

#1 - 3 rounds of the following
As many squats as possible until a lactic acid burn with light-ish weight.
20 seconds of rest
As many squats as possible with heavier weight
20 seconds of rest

#2 - 3 rounds of the following
As many rows as possible (right arm) with light-ish weight.
20 seconds of rest
As many rows as possible (right arm) with heavier weight
20 seconds of rest

#3 - 3 rounds of the following
As many rows as possible (left arm) with light-ish weight.
20 seconds of rest
As many rows as possible (left arm) with heavier weight
20 seconds of rest

#4 - 3 rounds of the following
As many reps of chest press as possible with light-ish weight.
20 seconds of rest
As many reps of chest press as possible with heavier weight
20 seconds of rest

#5 TABATA
8 rounds of the following 20 seconds work, 10 seconds rest
Narrow Stance Staggered Dumbbell Swing to Curl to Press