Patriot Wrestling Dumbbell Workout

Each exercise should be done for 30 seconds, with the goal of getting as many reps in as possible.  4 sets with 30 second rest in between sets.  Don't set the dumbbells down until the 30 second rest between sets.

Jump Lifts
Lunges
Squats
Bent-Over Rows
Push-Ups
Shoulder Press
Curls
Dumbbell Crunches

Finish the workout with 1 set of pull-ups to exhaustion.