I might use some abbreviations and words you aren’t familiar with. This is where I will define them. If a term has more info attached to it, there will be a link by it.
WOD: Workout of the day
C&P: Clean and Press
3 Counts: Each rep concists of counting up 1,2,3 and then start over at 1.
Sporadic Exercises: The exercisaes listed are done throughout the day with no set schedule in place. One exercise might be done at 10am, another at 1pm and yet another at 8pm.
KB: Kettle bell
DB: Dumb bell
BB: Barbell
(lb.) or (#): Pound
ROM: Range of motion
20³: 20 seconds of work, 20 seconds of rest and then 20 seconds of work= 1 minute total