Metabolic Workout

5 rounds - 30 seconds jump rope/10 depth pushups
2min rest
4 rounds -15 body row/20 reverse lunges
2 min rest
3rounds - 10 clean & press/ 15 ab v-ups

Basic Strengh Workout/ Metabolic Workout

AM
Front Squat 5x5
Incline Bench 5x5
Dumbbell Deadlift 5x5
DB Shoulder Press 5x5
Lat Pulldown 5x5

PM
5 rounds
     30 stepups/20 body rows/10 Pushups
4 rounds
     15 ab v-ups/20 reverse lunges/10 wall ball

5 rounds
    30 seconds jump rope

Metabolic workout

Dumbbell thrusters -  5sets x10 reps - 30 second rest
20 stepups/10 Pushups - 5 sets - 30 seconds rest
12 Body Rows/ 20 reverse lunges - 5 sets - 30 second rest
Jump rope - 5 x 30 seconds - 30 seconds rest

Total body strength

All exercises 5 sets x 5reps
       Increase or decrease weight from set to set as necessary

 Front Squat
 Incline BB Press
 Pull-ups -assisted if necessary
 DB Pushpress

Upper Body Strengh

Dips 4 x max
Underhand Lat Pulls 4 x 8
Machine Shoulder Press 3 x 8
High Pulls 3 x 8
Depth Pushups 3 x max
DB Curls  triple drop set

Threshold/Aerobic Combo

50 Yard Hill Repeats x8
3 Mile  Speed Hike