Warm up, Tabata Circuit, 8 rounds, 20 seconds of work 10 seconds of rest
Push ups/Supine Rows
Jumping Jacks/Mountain Climbers
Air Squats/Lunges
Sit ups/Hyperextensions

Work
Thrusters, 90# 3×7, 2×7, 1×7
Gravitron Pullups, 3×7, 2×7, 1×7

Core, 3×21
Standing Cable crunches
Hyperextensions