here is my workout, normally i would do 32 mins of high intesity striking combos(punches kicks knees flying knees elbows etc) but i was lazy this morning and didnt get to it

light squats 4x5
165 5
200 5
225 5
225 5

push presses 4x5
110 5
120 5
135 5
155 5

deadlifts 4x5
180 5
225 5
255 5
175 5

hanging leg raises 3 sets

planks
5-2 min rounds with 1 min rest between rounds

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overall goal is 185lbs 7% bodyfat