Sam instructions as last night: go heavier than normal, heavy enough putting the weight down for a pause during the timed set is needed.
Supersets in a circuit, :45 interval:
Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat
3x through this sequence. More cursing!
High pulls or Burpees
:45 work, :30 rest