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
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