Workout

Warm up: 3 rounds or 10 minutes

200m run
10 air squats
10 sit-up
10 push-ups

Then

Bench press 5x5 (build to heavy weight)

Then

12-11-10-9-8-7-6-5-4-3-2-1
Pull ups
Sit ups
Kettle bell swings

Cool down:
200 m walk
Shoulder, chest, and thigh stretches