Complex

Warmup

dynamic stretching
5 mins cardio

Plate Circuit

5x
60 sec rest

Overhead Squat x 8
Swings (like kettlebell swings) x 8
Bentover Row x 8
Reverse Lunge and Twist x 8 total
Diagonal Chops x 8 each side

Cooldown

3 mins cardio
stretching

**

I really love this plate circuit. Explosive moments, hitting grip strength, core strength and the obvious others. It is from Nick Tumminello. This is one of the workouts like many other complexes I do, that seperates the men from the boys.