This workout is to work Delts, Triceps and Quads. This was not an endurance workout. Pushups, Squats, and Burpees should be 75% of what your max is, modify as needed.

Workout time:
Typically 45 Mins to 1 Hour

Warm-up
2 – Rounds
22 Jumping Jacks
22 Forward Arm Circles
22 Rear Arm Circles
11 Squats
6 Inch works to Push Up

The Work
7 Min AMRAP
22 Mtn Climbers
15 Pushups
4m run

2 Min rest

7 Min AMRAP
22 Lunghes
10 Burpees
4m Run

2 Minute Rest

3 Rounds
1:00 High Plank
:30 Right High Plank
1:00 High Plank
:30 Left High Plank
Rest :30

Finale
5 Rounds (approx 15 Minutes for all to finish)
20 Jumping Jacks
20 Push ups
20 Squats
20 Crunches
20 Flutter Kicks

Run 800M