Lethal Circuit!

5 minute run at 8.0 with a 4 incline
5 minute row at 10


60 second rest


16 kettlebell swings (25lbs)
16 inverted squeeze-up rows
16 squats with overhead press (25)
10 lateral touches each leg (25)
50 calf raises
1 min wall sit AND bicep curl and overhead press (10lb kettlebells in each hand)
60 second rest


REPEAT once


10 crunches, 20 bicycles, 10 toe crunches, 10 reverse crunches, 10 toe, 20 bicycle, 10 crunches
10 regular pushups
10 chataranga pushups (elbows glued to your sides)
30 second plank
10 buttlifts (bridge) with one leg raised each side
60 second rest


REPEAT once


This circuit should take you around 30 minutes.  You will be dripping sweat, I guarantee it.