This workout contains 3 circuits. Each circuit contains 3 rounds of 3 exercises to be done at 40 sec work and 20 sec rest.

#1
Pause Squats - 5 second pause at bottom
Bent Over Rows - 5 second pause at top
Prisoner Superman - 5 second pause at top

1-2 min rest

#2
Sumo Deadlifts
Hamstring Curls on Ball (glider, trx or walkout alternative)
Floor Chest Press

1-2 min rest

#3
Front Raise to Bus Driver
Bicep Curls
Prone Reverse Fly