Shortest workout in history :) Fast but effective especially with no rest in between!
Military pushups - 50 reps
Dips - 50 reps
Two arm bicep curls with sumo squats - 3 sets of 12 reps with 20 lb DB's
Medicine ball front chops with sumo squat - 50 reps with a 12 lb MB
Side chops or functional rotations - 3 sets of 12 reps with one 20 lb DB
DONE!! Told you, super fast but my arms are feeling it :)
I like this kind of ST workout....remember the ones from when I was is Russia that latest for hours ;)