1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3x

2 arm row 16kg KB 2x15
Flat DB Fly 20# 2x15
Mountain Climbers 2x20
1 min rest

Bent over lateral raise 10# 2x15
Standing Calf raise 20# 2x25
Mountain Climber 2x30
1 min rest

Hammer Curl 20# 2x15
Lying Db Extension 25# 2x15
Mountain Climber 2x40
1 min rest

Ballet Squat 25# 2x15
Dumber Lunge 25# 2x15
Mountain Climber 2x50
1 min rest

Pull up 2x5
Crunches 50

Thorough stretch

PM: Did some strength training with my 17 year old son, he wants to build some muscle and lean out a little bit.