All are super sets

Body weight pulls ups and dips 4 sets amass many as possible
Curls and tricep push ups 3 sets of 8
Close grip push ups or bench and hammer curls
4 sets of 6
Leg lifts to weighted dips to weighted pull ups close grip 5 sets of as many as possible
Drop set of curls And drop set of tricep extensions 4 set weights up to you

Ten sprints of 20 plus yards