Needed a workout that wasn't a complete beat-down but forced us to do some work. I found this one online.
1 Lunges - 40lbs
2. DB Thruster - 30lb
3 Renegade row - switched between 30s and 40's
This was way harder than I expected. The reverse lunges were take me over 45 seconds and I missed by 2 in the last round. Ouch