Workout Summary
30 second recovery between exercises
2 min recovery between sets
Pullups, Pushups done with body weight.

1st set

Pushups x30reps
Barbell Squats 135lbs x30reps
Pullupsx30reps
Wall Walks x10reps

2 min recovery

2nd set

Pushups x25reps
Barbell Squats 135lbs x25reps
Pullups x25reps
Wall Walks x8reps

2 min recovery

3rd set 20 reps

Pushups x20reps
Barbell Squats 135lbs x20reps
Pullups x20reps
Wall Walks x6reps

2min recovery

4th set 15 reps

Pushups x15reps
Barbell Squats 135lbs x15reps
Pullups x15reps
Wall Walks x4reps

15min ab&core work

Super set all 3 exercises

Swiss ball Abdominal rolls 3 x 12reps

Swiss ball Abdominal Crunch with plate or medicine ball, 3 x 12reps

Hanging leg raises 3 x 12reps

Note:
Wall Walks