Deadlifts 2 heavy sets x 8 reps
Atlas Pushups 2 sets x 12 reps
Body Rows with TRX System 2 sets x 12 reps
Front and side bridges 20 seconds each x 2 sets
Curl ups 12 reps x 2 sets
abduction and adduction for hips using bands and pilates ring 12 reps x 2 sets
No rest between sets.
hang for 20 seconds from bar to wind down and stretch out.
You'll never see the light if you're in someone else's shadow, or said another way, life is like a dog sled team, if you're not the lead dog, the scenery never changes