21-15-9 Workout: Legs, Core, and Arms/Shoulders

Warm-up:

8:00 Rowing Machine (127 Calories)
Active Stretching

21-15-9 for time:

Deadlift @ 95lbs
Reverse Lunges w/ 15lb dumbbells
Thrusters w/ 15lb dumbbells
Total Time: 11:44

21-15-9 for time:

Russian Twists w/ 35lb plate
Back Extensions
Total Time: 4:30

21-15-9 for time:

Dips
Hybrid Shoulder Raises w/ 15lb dumbbells
Total Time: 4:17