Barbell Squat

8 Sets x 10 Reps

Bridge

8 Sets

Barbell Deadlift

8 Sets x 10 Reps

Dumbbell Calf Raise

8 Sets x 10 Reps

High knees

1 Set

Bodyweight Wall Squat

3 Sets x 8 Reps

Burpee

1 Set

mountain climbers

1 Set

Dumbbell Bench Press

8 Sets x 10 Reps

Barbell Bent-Over Row

8 Sets x 10 Reps

Barbell Military Press

4 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Running

1 Set

star jump

1 Set

Jumping Mountain Climbers

1 Set

Barbell Front Squat

8 Sets x 10 Reps

Bodyweight Lunge

8 Sets x 10 Reps

Bridge

4 Sets

Dumbbell Calf Raise

4 Sets x 10 Reps

Running on the spot with tuck jumps

1 Set

side to side hop

1 Set

Speed walkouts to press up

1 Set

Dumbbell Incline Bench Press

8 Sets x 10 Reps

Cable Rope Seated Row

8 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Treadmill Running

1 Set

Burpee

1 Set

Dive bomber press up

1 Set

Barbell Single-Leg Squat

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Cable Standing Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Seated Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Press (Close Grip)

4 Sets x 10 Reps

Boxing while running on the spot

1 Set

mountain climbers

1 Set

Seal jack

1 Set

Side-lying Open

1 Set