At Clubhouse:

Warm-up
10 min. running on treadmill (6.7-7.4 pace)
10 min. walking (very brisk pace at an incline)
6 pull-ups, four chin-ups
10 min. elliptical (hills)
5 pull-ups, three chin-ups
Ab work on the floor
Stretching

At Home:

Warm-up

20 Burpees
20 Thrusters (DB2x20)
55 Clubbel Basic Swings (2x5)
25 Neder Presses (MB10)
25 V-ups (MB10)
55 Squats (WV20)
45 Calf Raises (WV20)
10 Rolling Situps (KB13)
10 Push-ups on Parallettes (WV20)
20 Sit-ups (WV20)
25 Dips on Parallettes (WV20)
15 Dragon Walks (KB26) very short pause, 5 ea.
10 Two-Handed Swings (KB35), 10 Two-Handed Swings (KB45)
15 Iron Crosses (CB2x5)
25 Knee Hugs (MB10)
10 Alternating Mills (CB2x5)
8 Ab Wheel Rollouts (standing)
20 Power Wheel Pikeups
12 Pelvic Heists (MB10 between knees)
15 Saxon Side Bends (2x5HH)
12 Leg Raises w/Lift (AW2x5)
45 Flutter Kicks (AW2x5)
6 ea. Clean and Presses (KB26)
5 ea. Snatches (KB26)
20 Russian Twists (MB10)
7 L Holds (5 count)
10 Lunge Jumps

Stretching