Metabolic couplet training

 4 rounds - 20 Deadlift/12 pushup - 1 min rest between rounds
               
     2min rest

4 rounds - 15 Lat Pull/15 smith squat  - 1 min rest between rounds

   2 min rest

4 rounds - 20 step up/12 push press - 1 min rest between rounds

    2 min rest

4 rounds - 15 hyper extentions/12 dips - 1 min rest between rounds