Pull  ups weighted

9 x  5 lbs
8 x 10 lbs
6 x 15 lbs

Chin ups

10 x 5 lbs
9  x 10 lbs
7 x  15 lbs

Push ups

15 x 5 lbs
15 x 10 lbs
12 x 15 lbs

Dips

8 x 5 lbs
7 x 10 lbs
6 x 15 lbs

box squats

3 sets of 15 body weight

lunges

3 sets of 15 body weight

single leg calf raises

3 sets of 15 body weight

Treadmill max incline HIIT style 45 minutes 735 calories

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