This workout contains 3 supersets. Each superset contains 4 sets of 2 exercises to do be done with the following time scheme: 60 sec work for each exercise, no rest. Then 45 sec work with 15 sec rest. Then 30 sec work with 30 sec rest. Then 15 sec work with 45 sec rest. OPTION TO INCREASE WEIGHT AS TIME DECREASES.

#1
Kettlebell Pass Thru Lunges OR single dumbbell lunges
Top Down Alternating Dumbbell Chest Press

#2
Kettlebell Hang Clean OR Dumbbell Hang Clean
Overhead Mudwalk (Slow March)

#3
Rear Deltoid Fly
Straddle Crunches