Post your results in here by the end of the day.
Friday's WO will be 6 Rounds of the following circuit all done with the same Barbell, with one 10lb plate on each side:
6 x Bent over rows
6 x Upright rows
6 x Standing press
8 x Single Leg offset squats (4 on each side, keep your legs at a 45 degree angle - boxer style stance)
6 x Good Mornings
6 x Thrusters (squat, then explode upwards and thrust the bar over your head, lower it slowly, then squat again etc)
6 x Deadlifts
Take sixty seconds, no more, no less, in between sets to rest.
Stretch before you start this and make sure you are warmed up. Any kind of explosive workouts will incorporate a lot of movements and you don't want to do that with "cold" muscles.
Finish off with 15 minutes of medium intensity cardio, at about 75% of your MHR.
Let me know how it went and whether this was too easy and we need to add more weight or if this was about right. As time goes on, we will increase the weight and reps, while decreasing the amount of time you get to rest.