So, this is a workout I did on a Friday night when I had a really good week of workouts. I had already lifted all body parts but my chest, shoulders and Tri's were feeling like they needed more and I needed something I could call "CRaZy" and practice my counting by 5's!!
I did six rounds in 28 minutes:
5 pull-ups (do assisted if you need to)
10- 45lb barbell clean and press-http://www.youtube.com/watch?v=gbVIUdzsbBM&feature=relmfu
15- "Tricep" pushups, by keeping your arms in by your side http://www.youtube.com/watch?v=CEgzumrUC_E
20- weighted dips on a low bench, with 25lb plate on lap
25- Hardcore Jumping Jacks- fast, full range and just make 'em look "Hardcore"
So, after 6 rounds you should feel like you did "something." I was pretty tired after this one! Do it as fast as you can- keeping good form and this will keep your heart rate up for a great cardio workout too!
Oh, and Jett did this workout with me... he only made it two rounds and obviously lifted less, since he's only 10, but it was fun to workout with him. :)