Full Body Circuit:

10 Min General Warm Up Cardiovascular work (row, ski, bike or jog)

Then:

2×5 Wall Sq

2×10 Air Sq

2×20 Meter Lunge

2×5 PVC Pipe Pass Through

Then:

10-1 Ladder

Goblet Squat

Pull-Up (use band if necessary)

Lunges (rep number each leg)

Push-Up

Deadlift

Strict Press

*Use 50% of 1RM for Goblet Sq, Deadlift, and Strict Press.  Use 2×10-20 lb dumbbells for Lunges)

Then:

100 Reps Ab Roll Outs

(Use Ab Roller or put plates on barbell bar)

Then:

10 Min Cool Down

Cardio of choice