RC Barbell Workout

A) 4 Power Sets
  1) Barbell Clean and Press (From the Floor) x 10-12 explosive reps
  2) Recovery x 45 sec's

B) 3 Triple Sets (empty end of bar angled down into corner)
  1) Single Arm Bent Over Rows x 8 ea. arm (with bar between legs)
  2) Single Arm Staggered Stance Shoulder Presses x 8 ea. arm
  3) Two Hand Rotational Hip Twists x 8 to each hip
  4) Recovery x 60 sec's

C) 3 Complex Plate Chops and Twists (Knees and Elbows slightly bent but firm)
  1) Center Chops (from groin to overhead) x 6 reps
  2) Cross-Body Chips (from hip to over opposite shoulder) x 6 ea. side
  3) Torso Twists (elbows up and leading to each side) x 6 ea. side
  4) Recovery x 60 sec's

D) 3 Consecutive Super Sets (bar on traps with arms out laterally)
  1) Goodmornings x 10 reps
  2) Barbell Twists x 10 reps

E) 20 Minutes H.I.I.T.
  - Bench Step-Ups with Knee Raise up Top
  - 60 sec's Fast Pace / 60 sec's Moderate Pace
  - 90% of Max (Fast) / 60% of Max (Moderate)