It has been a while since I did a NTC workout. It’s an iPhone app with a lot of complete workouts, for each goal and level. If you can, use it. 

I did Power Up workout (strong/advanced).

- Alternating forward lunge with arm curl 1

- Burpee to shoulder press 1 

- Single arm plank rows 2

- Cleans 1

- Drop squat jumps 1

- Plank row to rotation 1

- Single leg deadlift arm curl 2

- Jump wood chops 1

- Full extensions 1

(repeat twice)

- V-ups 1

- Plank with leg lift 2

- Side plank crunches 1

Ofcourse before and after some proper warming up and cooling down with some stretching.

OMG, my back leg muscles are so sore! I thought I was in a proper shape, guess not!