Using medium-heavy dumbbells complete the following circuit for 3 rounds total. Right side, and then left side equals 1 round total.

(Right) Runner Row x 10 Reps
(Right) One Leg RDL to back Lunge x 10 Reps (lung + RDL = 1 rep)
(Right) Squat x 10 Reps
(Right) Snatch x 10 Reps
(Right) One Arm Burpee x 10 Reps

Repeat on Left Side. R/L equals 1 round.

Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS