Talk about vulnerability. Lookin a little shabby. Its time to get freaky up in here.
We have a definitive goal here: to get lean as hell while maintaining strength. The use of multiple implements is not necessary. I am going for simplicity and effectiveness. I'll be putting away most of my toys for this cycle and staying with the basics. If you don't have a particular item, just make an intelligent substitution or ask questions. There are no frills here, just flat out hard work. Sound familiar? It should.
1.) Squat 5x5 rest 120 seconds between sets, 5 minutes after last set
2A.) Row 250 meters (or 25 KB swings)
2B.) Push ups x 20
2C.) Run 400 meters (or 25 burpees w/o pushup, or 50 double unders...)
2D.) Pull ups x 15
Have fun, work hard, don't forget your SMR, mobility and flexibility afterwards. Drink at least 1 oz water / lb body weight everyday.