Good to go. Just as an FYI, as someone who is currently serving you do not need to refer to me as Ranger. You've earned your place in this crowd.
For Saturday, we're going to have some fun. This one was a real kick in the junk today. Again, this one is going to be working your core quite a bit and is more of an MMA type workout, but it does wonders for your overall conditioning.
You will do the following exercises, for a total of three rounds with 30 seconds of rest in between each round. The way it will work is that you will do each exercise for 30 seconds, then move on to the next without pause and continue until you hit four minutes total time. 8 exercises @ 30 seconds each = 4 minutes. I hope I'm not losing anyone yet. After you have done the first 8 exercises, you will take a 30 second break, then do the next set of exercises for four minutes total, take 30 seconds rest and then do the final set of exercises for four more minutes. Make sense?
DB Bridge (side to side)
DB Bridge (Press)
DB Bridge (1-2-1-2)
Curl and Press (while on your knees)
DB Push Up Rows
30 second rest.
DB Side Step / Shuffle (Grab a heavy Kettle or Dumbell for this)
Box Jumps (18 -24 inch box or matt)
DB Squat Thrust
Up & Downs (Run in place, down, Push up, back up etc)
30 second rest.
DB Push Up Row
DB Bent Over Row
Punch and Crunch (keep punching the entire time you're doing the crunch, not just at the bottom or top)
Squats (no added weight)
Now the smart ones here have already figured out that this does not break down perfectly. Some of the exercises you will have to do one more time, i.e. in the first round you will do the DB Bridge Side to Side and DB Bridge Press a second time before completing the round.
I would highly recommend printing this out when you take it to the gym with you or saving it to your phone so you can see what you need to do. Best case scenario, you borrow a friend of yours to help read this off for you while you're doing it and then you challenge him to do it afterwards.
Since most have never done a DB Bridge, I am going to explain it very briefly. Imagine yourself on your back with an aggressor on top. You have to get rid of him, so you thrust your hips upwards and push off with your right leg, now swing the opposite arm across your body. Except you're doing it with light dumbbells now. The DB should come across your chest and past your other shoulder, touch the ground, then come right back to your side because you will now be doing it the exact opposite with your other arm.
DB Bridge Press is like a DB Benchpress, except again you will keep your hips up the entire 30 seconds while grinding out as many presses as you can. The DB Bridge 1/2 is a basic punch combo, again with you in the bridge position and now punching with the DB's for thirty seconds.
The DB side shuffle has you squatting down, with your legs more than shoulder width apart and you will side step ten feet to the right, then ten feet back to the left, while holding a heavy dumbbell in between your legs, right about where your junk is.
The curl and press is done while you're on your knees. Curl, then go directly into a military press. Do that without stopping.
If I have left anything else up for guesstimation, let me know.
For your information, I used three sets of light dumb bells. 10, 15, 20 lbs each and a KB that was about 1/3 of my body weight.
The entire workout should take right around 14 minutes and if you're not dripping with sweat afterwards then you need to tell me because I'd like to clone your DNA for the future Alien wars!