AM Strength/ PM Metabolic

AM Strength
  Smith Squats 5x8
  DB Deadlift 5x8
  DB Pushpress 4x6
  Underhand Latpull 4x8
  Depth Pushup 4x max on 1 min rest

PM Metabolic
  8x 50 Yard Hills w/ 50 lb Sandbag (walking)
  3x15 Burpees
 

Total Body Strength

Front Squat 5x5
Dips 5x10
Dumbbell Deadlift 5x5
Underhand Pulldown 4x8
Leg Ext 3x12
Dumbbell Press 4x8
Hyperexentions 3x15
Dumbbell curl 3x8

Leg Training

Smith Squat(I know, stfu) 5x10
Deadlift(ok, happy?) 5x10
Single Leg Ext 3x15
Hyperextion 3x15

Hi rep total body recovery workout

Front Squat 3x15
Push Press 3x15
Deadlift 3x15
Incline Bench 3x15
Underhand Lat Pulldown 3x15
Stepups w/Dumbbells 3x20
Cheat Hi Pulls 3x15

Leg Training

Body weight squats x 30

Front Squats 5x5
Straight Leg DB Deadlift 3x15
Stepups 3x20
Leg Curls 3x12
Leg Ext 3x12
Reverse Lunges 3x20