Even by our standards, this was a tough one. The instructions were to go heavier than normal, heavy enough putting the weight down for a pause during the timed set was 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. Some high quality cursing today!
But wait, there's more!
High pulls :45 work, :30 rest
6 rounds (3 per arm)