Here is another Metabolic Workout. Do reps of 12-10-8-6-4-2 as fast as you can.
Kettlebell Swing and Squat
TRX Row and Curl
Kettlebell Swing and 2x Taps
TRX Crunch and Pike
TIP: with all the Kettlebell exercises arms are not lifting much, all of the momentum is created from your glutes.