try this out.

[mma425]

here's my new workout. it's working great for me.
if any of you have heard of one of the several "300 Spartan" workouts, you might recognize the first part of this.

30 reps of each of the following (in any order):
Jump Squats
Staggered Pushups
Alternating Split Jump
Explosive Pushups
Prison Squat
Hindu Pushups
Kneeling Band Row (obviously with a resistance band)
Pullups
Double Crunch

I personally like to throw in a lot of extra (not to mention more useful) ab exercises, as well as burpees.
Also, if you have any energy left, try some hammer pullups, commando pullups, chinups, or anything else you can think of.

[cheesedog]

Nice workout! Thanks for posting it.

[mma425]

Thanks a lot. and yeah no problem. i'll post updates as i progress and change things up.