Alright, something a bit more conventional than #1. Using multiple sets of exercises and also using 40 seconds of rest between sets. I’ll try to include links to exercises that are unusual.
Jump Rope - 5 minutes
Bent Over Rows - 3x8
One Arm DB Snatch (very first exercise on the video)
Jump Rope or Shadow Boxing - 5 minutes
Full Body Streching
Pretty basic fullbody, but still different from a bodybuilding workout. It does straddle the line between being completely based on olympic style lifts, but most do focus on explosiveness in everything that you do.
One thing to be careful with is the one armed snatch exercise. Start with a low weight and work up. If you lose control of the weight, this can be dangerous and potentially painful. Same goes with the Barbaccios, start low and work up.
The entire workout should take about 45 minutes from start to finish. Hopefully you are nice and sore at the end :twisted: As always, questions or comments, fire away.