Full Body Workout

Warm-up
Throwing 10# Ball to Fatigue with Partner
Olympic Bar
Alternate 3 sets
20 repetitions Straight Leg Dead Lifts
15 repetitions Front Squats 
Bosu Sliders
Alternate 3 sets
20 Mountain Climbers
30 Plank with Leg Flexion
TRX 
Alternate 3 sets
15 Body weight rows
20 planks with shoulder extension