Workout Notes:
The thruster is done with a SINGLE DB. Not trying to blow up your legs here. Also, it'll be a quicker transition to the triceps.
Remember, you have to do each couplet ONLY twice. Do it first with ex #1 in the :20 sec spot, then do it again with ex #2 in the 20 sec spot.
Try to minimize transition times. You'll need to keep equipment VERY close. If you let 5 seconds go by during the transition you'll waste a very high percentage of the benefits of this workout.
Don't stop. Ever! Just keep grinding until your 4+ mins are up!
Order is not important. Storm couplets as desired.