Light dumbbell exercises to warm up - 15 minutes
5 x 5 sets - w 50lb dumbbells - curl - press - squat - bent over row
5 Sets - 10 burpees 20 pushups 5 pull ups 10 burpees - little no rest
5 sets - 5 burpees 5 pull ups 5 pull ups 5 burpees - little no rest
5 sets - 2 min rowing machine - 100 flutter kicks
5 sets abs