Need something basic, straightforward, simple, efficient. But what? Inspired by crossfit.com Sunday wod, here's a Tabata-based 16 minute straightforward No-Nonsense Monday Workout. Can be done with kettlebells and/or barbell. A good warm-up first, then all out with this. Max num of reps but safely.
8 rounds of
00:20 Push press
00:20 Sumo deadlift high pull
You can directly copy this whole post (as text!) to Kutya Timer for iPhone and iPad and get going with the workout straight away! Enter the workout in as text, tap the rounds to 8 and you are good to go!