Warmup
400m run

Core
83’s with the stability ball
leg extensions with the ball
back extensions
40 push-ups
general stretching

workout
hamstring curls
push press 85lbs
ring push ups
chest press with 12lb Dynamax ball
windmills 20lb dumbbells
hang clean squats 75lbs

PT
16,12,8
BOSU xovers x2, BTH push press 65lbs, checkpoints

The Pt Station only sounds easier. Checkpoints just like Burpees are KILLERs. Checkpoints are similar to the Burpee but no push up.  Push-up postion, spread your legs open, bring them together, hop back up and touch the points of your hips, and do it again..and again..and again…