Heavy weights were used during this workout!

45 secs exercise, 15 secs Rest
Round 1
1.  Down 3 counts up 1 count Squat
2. Left back row x2, dumbbell clean, Left lunge x2
3. Left snatch
4. right back row x2, dumbbell clean, right lunge x2
5. right snatch

Round 2
1. Squat, Alternating clean (R, L), Alternating thruster (R,L)
2. Right lunge, bicep curl, left press
3. left lunge, bicep curl, right press

Round 3
1. Chest Fly
2. Alternating chest press, then double arm narrow press
3. Chest press with rotation to a pec fly

We finished off with lat pulldown while we were laying on the picnic tables (just for Hootie)!