Complete 5 rounds of couplet before moving to the next.

10 goblet squats - OTC 15/20
:45 sec step back lunges
:30 sec rest

10 DB bent row - OTC 15/20 ea.
:45 sec DB biceps curls (strict) 15/20 ea.
:30 sec rest

10 pushups (strict) - OTC
:45 sec OH DB triceps ext 15/20 (from knees)
:30 sec rest

10 v-ups - OTC
:45 sec tap down crunches
:30 sec rest

Post "done" to comments.

Daily Extras - Use bigger weights. Post weights used to comments.

Workout Notes:

  • This one is going to sting a little.
  • Try to stay moving for the entire :45 sec.
  • Works best (read: hurts more) if you are exact with your :30 sec rest. 40 sec makes this an entirely different (read: easier) workout.
  • I LOLd when I wrote the daily extras. You'll see why.
  • Breezing the step back lunges couplet? Use weights.

Musings ... 

"The important thing is not to stop questioning. Curiosity has its own reason for existing. One cannot help but be in awe when he contemplates the mysteries of eternity, of life, of the marvelous structure of reality. It is enough if one tries merely to comprehend a little of this mystery every day. Never lose a holy curiosity." - Einstein