Warm-up 3 rounds of 10 reps of

Overhead Squat with empty O-bar
Sit-up
Back-extension
Pull-up
Dip

Work

Push ups, 16, 13, 11, 11, max>15

Treadmill Intervals, 20 minutes
80 seconds 7mph, 80 seconds 3mph

Core 2 x 24

Cable Crunches
Cable Push Pull
Hyperextensions
Roman chair knee raises
4 way neck machine