Spartacus v2.0

Doug found this. It's a total badass! Did it yesterday and am aching from it today which is good as I haven't really felt much pain of late (Doug says because I need to go heavier). 

http://getfitandlivebetter.com/wp-content/uploads/2012/09/Spartacus_Workout_2.0.pdf

It's a great one because mentally you can convince yourself that it's easy to do 40s of anything and 10 minutes is nothing. You can also do it at home with a couple of weights. The mid point set is also pretty simple, so a rest round in effect. 

The squat thrusts and squat jumps got a bit tiresome towards the end. But the thrusters are fab, especially if you go for a low squat. Feel the burn baby!