Warmup
2min of jump rope

Core x2
general stretching
rocky tiers
V-ups on the BOSU
6inches with BOSU on your legs (this one is hard!)
30 push-ups (tennis ball placed on the floor and each time your chest needs to touch the ball)

Workout x2
OH Squats 75lb
Roman Deadlifts 145lbs
Toe to Bar
powerclean split 25lb db
row to curl 55lbs
shoulder press 70bs

PT Station
15,12,9
Handstand push-ups
OH Squat 65lbs
Farmers Run 35lb db