Today at the gym I did two rounds of this, and it nearly killed me.

30 plate cleans + overhead press
20 obliques, each side
30 TBX hamstrings
30 sit-ups with overhead press (15 lb weught...after 15 of the second set, I went to a 12 lb weight)
30 jump squats
30 throw downs (abs)
30 back extention on incline bench

These plate cleans plus overhead press is a new torture she has developed. It starts with a 25 lb. plate (that goes on the end of a barbell bar) which you squat to pick up, cleaning it up to shoulder height as you squat again. Then throw another squat in and press the thing up over your head, squat again bringing it back to shoulders, and then squat as you tap it on the floor...for 1.

TBX hamstrings are done on your back with your heels in a TBX strap, which hangs from a bar overhead. Then you raise your butt off the ground, push your heels out straight, and bring them in, keeping knees and feet together. She let me choose between this and dead lifts...I picked this because it is a more stabilizing move--engages the core more.

The sit-ups are straight forward--a sit up, while holding the weight on your chest and as you come up, pressing the weight up overhead.

Jump squats are a squat with a jump as you come up.

Throw downs are done on your back. Trainer stands over your head, and you grasp her ankles. You then lift your legs straight up, she grabs them and throws them down to the floor.

Overall it was one of the tougher work-outs. I've felt fatigued all day!