Dirty Dozen

Exercises (do 2 times):

12 Tuck Jumps
12 Pull-ups
12 Thrusters
12 Dead-Lifts
12 Push-ups
12 Burpees
12 Fly Traps (core move; lay on back and jackknife straight arms and legs till they touch)
12 Push Press (he actually just does overhead presses the majority of the time)
12 Side Knees alternating each side
12 Dumbbell Swings (kettlebell move except he brings the dumbbell all the way overhead)
12 Sit-ups
12 Squats (unweighted)