Warm-up: 2 rounds of 10 squats, 10 sit-ups, 10 supermans, 10 jumping pull-ups
Work-out: 2 minutes on, 1 minute off for 20 minutes (7 rounds) of:
1 DB push-up, 1 row each arm, 1 clean + 1 thruster.
(A reprise of this CrossFit DC workout.)
I used 20# dumbbells and got 7 reps per round (except for the first round, when I got 5).
Notes: The workout didn't feel super hard while I was doing it. I thought my grip was the limiting factor. But afterwards, I had nice, quivery Elvis-arms, so I guess they got a pretty good workout too. Next time, 25# dumbbells.