40-20-10
1. Jumping Jacks
2. DB Press
3. DB Lunge
4. DB Fly
5. DB Thruster
6. DB Curl
7. DB Front rack Squat
8. DB Sit up
9. DB Russian
10. DB V-uplighter weight

10 MINUTES:
10 DB LUNGES
20 SIT UPS

10 MINUTES:
5 PULLS UPS
10 PUSH UPS
10 BACK SQUATS

5 MINUTES
10 HANG CLEANS
10 BOX STEP UPS