Warm up 10 minutes alternating 2 min elliptical with 20 burpees

20 DB thrusters 50/30lbs
20 old school full situps
16 thrusters
16 sit-ups
12 thrusters
12 situps
8 thrusters
8 situps
4 thrusters
4 situps

4 sets
15 Rear Dept dB raises 10lbs
8 BB rows 65-85lbs

4 sets 15 back extensions

Cool down 10 minutes stretching