Round 1 (3 sets):

• Flat Bench Dumbell Chest Press  (choose a weight you can do 8 reps with)
• Lawnmower Pulls with Dumbell (10 each arm)
• Regular Pushups (10 - 20 based on ability)
• Close Grip Pullups (5 -10 based on ability)

Round 2 (3 sets):

• Incline Bench Dumbbell Chest Press (choose a weight you can do 8 reps with)
• Cable Rows (10 each arm)
• Pushups with feet on bench/box (10 - 20 based on ability)
• Chinups (5 - 10 depending on ability)

Round 3 (3 sets):

• Decline Bench Dumbbell Chest Press (choose a weight you can do 8 reps with.  You'll need a partner to hand you the weights)
• Bent-Over Rows with Barbell (10-15 reps)
• Pushups with hands on bench (10-20 based on ability
• Wide Grip Pullups (5 - 10 based on ability)

Round 1 (3 sets)

• Goblet squats (10-15 reps)
• Squat Pulses (40-50 pulses)

Round 2 (3 sets)

• Walking Lunges with Weight (choose a weight that you can do 40 lunges with)
• Lunge Pulses (20 pulses with each leg)

Round 3 (3 sets)

• Good Mornings (10 reps)
• Leg extensions on TRX (20 extensions with each leg)

Round 4 (3 sets)

• Step Ups with Weight (choose a weight that you can do 10 step ups with each leg)
• Squat Jumps (25 jumps)