Day 1 - Total Body Assault

Perform each exercise in sequence...A1, A2, A3 - perform back to back with no break. Do all the required sets before doing exercise B1, and B2. 
A1) Single-arm dumbbell row (alternate starting arm each set)
Sets: 5
Reps: 6

A2) Zercher squat
Sets: 5
Reps: 6

A3) V-up press
Sets: 5
Reps: 6
Rest: 60 seconds before returning to A1

B1) Sprinter sit-ups
Sets: 3
Reps: 12

B2) Medicine ball weave through legs
Sets: 3
Reps: 30
Rest: 90 seconds before returning to B1

C) Jump rope
100 reps

**The Zercher squat ,an evil exercise, is simply a barbell squat where you hold the bar in crook of your elbows. You just rack the bar in the squat rack or power rack a little lower than usual, scoop the bar up with your arms and start squatting

Get your protein shake after your workout and make sure you drink plenty of water before, during, and after!!