12 exercises; 3 sets (45 secs WORK, 15 secs REST)

1- Forward Lunges with knee touching ground
2- Sumo Deadlifts
3- Chest Press
4- Front Raises, Lateral Raises
5- Squats
6- Upright Row
7- Lateral Lunges
8- Gorilla Rows/Mid Rows
9- Alt Hammer Curls then Shoulder Press
10- Triceps Dips
11- Reverse Flys
12- Calf Raises

Then we finished with some Abs.