Bob's Proposed Training Plan

M/W/F
Cardio Warm-Up
Push-Ups: 3 x Failure
Pull-Ups: 3 x Failure
Dips: 3 x Failure
Decline Push-Ups: 3 x Failure
High Intensity Cardio Circuit

T/Th
Cardio Warm-Up
Prisoner Squats: 3 x 10
Lunges: 3 x 10/leg
Step-Ups: 3 x 10/leg
Core Circuit
Cardio

Sat
Tough Day: Combination of Functional Strength and Cardio