Total Body Workout

Warm up- 2 mile run

Dead lift to row X 15

Squat to Press X 15

Weighted Bridges X 15

Dumbbell Press X 15

Repeat X 2

Single leg back lunge & arm curl X 15 each arm/leg

Cable arm pulls & lunge X 15 each arm/leg

Side squat & medicine ball press X 15 each side

Ball slams with 15 lb ball X 15

Repeat X2

Single arm dumbbell pull X 15 each side

Knee ups on bench X 15 each leg

Leg raises laying on bench X 20

Repeat X 2

Wide grip lat pull downs X 15

Cable curls X 15

Plie squat jumps X 20

Repeat X 2

Abs until failure

Medicine ball sit up

1 minute plank

Slow bicycles 

Knee tucks on a bosu ball

V ups on stability ball

Sit ups

Side to side with medicine ball