General warm up 10 min cardio @ moderate pace

Then:

dynamic warm up:

20 Banded lat pull down

20 Dumbbell bench press @ light 2 x 15 lb dumbbells

20 Reverse fly (rear felt work) @ 2 x 10-15 lb dumbbells

60 sec plank with plate on back

4 sets

Complete in 15 min

Then:

25 Push up

25 Pull up

Do these as sets of 1-2 reps if needed, chin must go over the bar and you must have full range of motion.

Then:

Set a timer to go off every 60 seconds for 10 min

during each 60 seconds complete:

5 Barbell Strict Press

+

7 Power clean @ 2 x dumbbells or barbell

The faster you complete the reps, the longer you have to rest.

Then:

20 Bicep curl @ 2 x 15-20 lb dumbbells

20 Skull Crusher @ 2×5-10 lb dumbbells

5 rounds

Rest as little as possible