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3 rounds
8 135lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch

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Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb

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5 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

3 sets
12 SDL
12 20lb db rows
30 sec ea side suitcase carry

3 rounds

30 rope slams
30 ball slams
30 goblet squats
1 minute plank

20 minutes spin

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Bench
5x5 60lbs

accessory:
4x10 chest press
4x10 incline db chest press
4x10 incline flys

15 mins treadmill

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back squats
5x5 80lbs

4x10 db Romanian deadlifts
4x10 goblet squats
4x10 reverse lunge

20 minutes elliptical

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5 rounds
10 lateral wall balls
10 suspension push ups
10 suspension inverted rows
10 box jumps

10 minutes spin

Deadlift
5x5 185lbs

Front squats
4x6 65lbs

Leg press
3x12 200lbs

Leg extension
3x12 80lbs

Lying leg curls
3x12 80lbs

Metabolic:
15 minutes spin
3 rounds
12 kb swings
10 inverted rows
8 burpees

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Bench
5x5 85lbs

Db press
3x12 30lbs

Db flys
3x12 40lbs

Metabolic:
15 minutes inclined walk
3 rounds
12 suspension push ups
10 plank reach
8 goblet squats


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45 minutes run

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Back squats
5x5 95lbs

RDL
4x6 135lbs

Goblet squats
3x12 35lbs

Lunges
3x12