warm up- 6 min brisk walk
scorpion push up x 20
dumbbell fly on body ball w/ab crunch x 10 x 10lb
leg extension pyramid 20 x 40lb, 12 x 50, 6 x 60
jump squat x 11
decline db press 12 x 20lb
V cable fly 15 x 20lb ea cable
squat thrust x 20 ouch
side lunge 10 x ea side
close grip pushup x 12
plank ups x 12
jump squat x 15
one leg squat 10 x ea leg
jumping jack 1 min
military shoulder press 10 x 15 lb
wood chopper x 15 x 20lb ea side
knee tuck jumps x 10
static lunge w/lateral raise x 10 x 8lb ea leg
reverse crunch x 15
hanging ab twist x 10 ea side
30 second on/ 30 off sprint at 9mph
cool down, 4 min walk
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