The last few weeks we've been doing several shorter, varied circuits. Usually 2 or 3, 10 to 15 minutes long rounds.

This one is a nice little warm-up, or if you go faster or heavier it becomes a whole body routine.

4x through of:

5 snatches l/r

10 swings l/r

10 burpees

Depending on what your goals are could do:

5 snatches

10 swings

15 burpees

AMRAP in 20 minutes which is a nice interval routine. Sure to get the HR up if you get more than 10 rounds in.

Go heavy with:

5 heavy snatches

5 heavy swings

5 weighted burpees (weight-vest)

for 5 sets.

Another nice fast circuit I derived from Zach Even-esh over at UnderGround Strength.com

All with 2 kbs and all with the same size, so your weight will be based on your weakest lift

5 deadlifts

5 Romanian Deadlifts (knees slightly bend, hip go back more than regular deadleft)

5 bent over rows (keep those abs tight!)

5 shrugs lifting straight up

5 shrugs with shoulders rolling back

repeat 5x.

Now you could modify this if you have enough bells handy and go heavy on the DLs & RDLs and drop down for the other lifts, but Zach's version was for explosive power and speed, so it is supposed to be done fast and with minimal rest.

Speaking of Zach, I am now re-selling a 5 DVD set he put together of body-weight exercises. The set consists of:

• Upper Body
• Lower body
• Plyometric work
• partner drills
• Routines, circuits and combos

I will be posting prices on individual DVDs and the 5 disc package soon.

Dave