FSW Class #1: Barbell Burn

This routine has 5 Blocks of work.
Each block contains two exercises that you repeat for five rounds
You perform each exercise for 20 seconds and rest for 10 seconds before the next exercise.
Each block has a 1-minute rest in between the rounds.
Equipment Needed:
Weight Plate
AB Wheel
Tips and Tricks
Pick one weight you can use for the entire workout. This way, you don’t have to waste time switching out your weights. Some exercises will be easier than others, but you will lower your risk of injury, and you will be able to develop more strength in the future.
If you don’t have an ab wheel, you can substitute the ab wheel for sit-ups.
Increase your weight after completing the workout from start to finish twice. The number of reps completed in the routine will allow you to develop your strength faster.
Equipment Needed:
A Barbell 
An AB Wheel
A Weight Plate
Workout Breakdown
Block 1:
Bicep Curls
Underhand Grip Shoulder Press
Block 2:
Back Rows
Shoulder Press
Block 3:
Block 4:
Chest Press
Triceps Extensions with Weight Plate
Block 5:
AB Roll Out
Sit Up to Press