Metabolic Training

try this.....if any question about specific exercise, google a video

Dumbbell Thruster - 5x15 on 2 minute rest(adjust weights to maintain rep goal)

3 rounds  of following:
   20 box stepups/15 bodyrows/10 Pushups - 1 minute rest between each round

Dumbbell deadlifts 5x15 on 2 minutes rest(adjust weights to maintain rep goal