Four exercises: Barbell push press, toes-to-bar leg raises, medicine ball cleans, and squat jumps. Do ten repetitions of each one. Rotate continuously through all four movements as quickly as you can for an entire twelve minutes. It will be hard. You will take a brief rest here and there, but don’t stop until your stopwatch hits the twelve minute mark.
Do I need to mention that you should warm-up before hand for at least five minutes? Jump rope, go for a jog, do some arm circles. Just. Get. Ready.