I didn't get a chance to do anything in the morning. The following exercises comprise one circuit from the afternoon workout:

• Goblet Squat (40 Ib)
• Mountain Climber
• Single arm dumbbell swing (30 Ib)
• T-pushup (10 Ib)
• Snatch (40 Ib)
• Dumbbell Row (30 Ib)
• Dumbbell Side Lunge (10 Ib)
• Renegade Row (25 Ib)
• Dumbbell Lunge and Twist (25 Ib)
• Dumbbell Push Press (30 Ib)

I did each exercise for 1 minute of work and rested 15 seconds between exercises. I did a total of 3 circuits. To keep track of time, I used the Tabata timer from http://www.beach-fitness.com/tabata/. As cheesy as it may sound, this is the Spartacus Workout from Men's Health. I've been doing for the past couple of weeks and it's tough.