Do you want something that going to condition you within your limits but still push you to your extremes?
Try this!!
Grab a 20KG plate and do the following without dropping it untill you complete the designated round of weights.
Reps for each round of weights – 16, 15, 14, 13, 12, 11, 10. (Each side if needed)
1. Bicep Curls
2. Transverse lunge (Keeping plate OFF the body!)
3. Front Raise (Over the head)
4. Wood Choppers (Over each shoulder)
5. Front Lunge
6. Halo’s (Around the head – Each way)
7. Bent Over Rows
8. Oblique Twists (Keeping plate OFF the body!)
9. Overhead High Knees
10. Shoulder Press
11. Run 800Meters at full intensity. BEST TIMES!
To see the video click this link – http://www.flowrestling.org/video/200329
Goodluck and Enjoy the workout!
fi3rcefitness 
This looks really good man. I’m going to try this at my gym tomorrow.
What is overhead high knees and traverse lunges exactly?
Glad you Like it mate! overhead high knees is holding the plate above your head while lifting one knee at a time up to your chest while standing on the spot.
Transverse lunge is a backwards lunge, but to the side. Start with feet together, lift left leg back into a lunge position and to the right slightly (And vise-versa). It will help activate your glutes more 🙂
Any more questions just ask mate 🙂