Warmup plus:
20 x Plyo Push Ups

Strength
5 x 5 Bench Press
5 x 10 DB Fly
4 x 12 DB Row
3 x 20 Rear Delt

Stamina
1 x Pull Up
2 x Push Ups
3 x Air Squat

Go all the way up to 7 and then back down for a total of 49 Pull Ups, 98 Push Ups and 147 Air Squats. Feel free to round up!

Abs 3 rounds:
30 x Russian Twists
9 x Pulse Ups
9 x Leg Levers
30 sec Plank

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