2 Rounds of the following with no rest between exercises: 2 minutes rest between sets. All done with the 16kg bell.
Floor press: 12/12
Rows: 12/12 and 10/10 in second round
Military press: 10/10 and 8/8 in second round
Tricep crush extension: 5
Bicep crush curl: 5
Standing wrist curls: 5/5
Russian Twist: 10/10
My muscles feel a lot more pumped and sore after this than when I work heavier but with lower reps.
Training time: 22 minutes