Circuit - go through the whole list of exercises with little to no rest until the end
12 reps of everything. 3 sets.

Smith Machine Squats- (100, 100, 80)
push ups
Walking Lunges (17.5, 22.5, 22.5)
Pull ups (70, 70, 85)
stiff leg deads (27.5)
Peck deck (65)
Step up
Low row (60, 60, 70)
Leg extension (55, 55, 70)
Peck deck (55, 55, 70)
leg curl (55, 65, 65)
one arm row (22.5)
Rest 1 minute