30 on 10 off 3x each 

Station 1

Chest Press Flutter Kick

Overhead Tricep Ext

Lateral & Front Raise

Station 2

Close Grip Chest Press

Skull Crushers

ISO Hold Alt Shoulder Press

Station 3

GLUTE BRIDGE + DB PRESS

PLANK TRI EXTENSION

SQUAT UPRIGHT ROW

Station 4 (at home in parentheses) 

Rope station. 

Rope Ripples (Hammer Bicep curls)

Rope Russian Twists (Regular Russian Twists)

Rope Overhead Lunges (Overhead lunges)

Rope Snakes (Chest Fly)