The over all structure/sequence of this workout is Dumbbell squats, pull-ups, & push movements. I went through the sequence three times. Dumbbell squats were done in straight set fashion. As always, my goal was to work with the least amount of rest as needed. The pulls-up sets were done in 5 rest-pause mini-sets style, changing hand position each mini-set w/ 15 seconds rest between mini-sets. And the push movements were done in a pyramid structure with a 15 second rest between levels. My goal with the push pyramids was to get to level 10 before coming down. The first push movement was dumbbell presses. Since I could adjusts the weight quickly I changed the bells up or down so each level was as close to maximal effort as possible. The push movement for the second circuit was dips. Since weight adjustments would have slowed me down here I stayed constant with body weight plus a 10 pound weight vest. I made it to level 9 before coming down. In the last circuit the push movement was push-ups. Since, like dips, weight adjustment would slow me down I kept body weight plus 10 pound weight vest and adjusted my hand position, from harder to easier and back as needed. So each set was maximal. As far as the video goes I just pulled out the transitions and high points. It was too long for youtube, and would have been boring for you.