16kg Workout A: 45 sec lunge L/45 sec lunge R/45sec from the knee pushup/45 sec rest
45 sec 1arm row L/45 sec row R/45 sec swing/ 45 sec rest
45 sec c&P L (supposed to be just press, but I can't sustain that w/ the 16)/45 sec C&P R/ 45 sec squat/45 sec rest
Do above a total of 5 times.
45 sec High pull/30 rest--Do with each arm 3 times.
This workout REALLY kicks my ass.