Powerclean 3X10-10-10 (Three sets of 10 reps).
Rest as needed before...
Complete as many rounds in 20 minutes as you can of:
10 Thrusters off 10" box with dumbbells totaling 30% of your weight
15 Back extensions
Give one point for each exercise completed.
"It is a poor sport that is not worth the candle."
George Herbert (1593-1633)
Human Kinetics publishes an enormous amount of the serious
literature on exercise science. (Caution: the good and bad)
Here is, for example, a cool product from Human Kinetics, The Interactive Hip: