Chest and Legs super and drop sets for 45 minutes . Bench, flys, leg press, curl, extension, SLDL, etc/
5 sets - DB press w 75's x 15 followed by 30 yards heavy sled push
5 sets - DB flies w 50's x 15 followed by 30 yards heavy sled drag
5 sets - 15 Dips followed by 15 yards heavy sled push 15 yards heavy sled drag
30 min circuit - 10 rounds of the following.
30 sec assault bike
15 push ups
30 sec assault bike
15 yards sled push
30 sec assault bike
15 sit ups