Warm-up:
2 Sets
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC Good Mornings
10/10 Star Lunge

Workout:

Chin ups 5×12-15 superset with next movement
Underhand pull down 3×15 45 second rest between sets

T bar rows 4×12-15 superset with next movement
Seated rows 3×15 45 second rest between sets

Tricep extensions rope attachment 4×15-20 superset with next movement
Hyperextensions 3×12-15 45 second rest between sets 

Overhead tricep ext. Rope attachment 3×15-20 superset with next movement
Calf raises 8×15 45 second rest between sets 

Optional workout:
2 sets
600 m run
60 kb swings
15 pull ups
Rest 2 mins

Recovery:
Quads, Hips and Hamstrings