Perform each move for 14 reps the first round, 12 reps the second round, 10 reps the third round, etc... all the way down to 4. Boom. Done.
1. Sumo squat + press... I am using a 20# body bar... If you don't have a weighted bar, grab a 20# DB and use that for all the following moves. (You can even substitute a DB for a KB.)
2. Overhead weight lunges... harder than you think to do lunges holding 20# over your head the entire time.
3. KB swing to press... I am using a 25# KB
4. Inclined push-ups
5. Bulgarian split squat pulses... 14 reps on each leg, etc.