As a former US Army Infantry soldier I can tell you the value of functional fitness. Nowadays I fly in helicopters, but back then I hoofed it everywhere including in some harsh conditions. Yea it sure is nice having all that lean muscle and a set of six pack abs, however when the time comes to use it, will you be ready? Try this hard core full body push/pull super-set "Warrior workout". I call it a mind body push, because your mind will try to get you to give up before your body does...so you got to push through. Good luck.
PUSH/ PULL SUPER-SETS X HEAVY WEIGHT
2x8-12 FOR ALL EXERCISES
* > indicates move directly to next exercise with no rest*
CHEST= INCLINE PRES> SEATED CHEST PRESS> DECLINE wide grip barbell press
BACK= PULL UPS> PULL DOWNS> STANDING ONE ARM CABLE ROWS
SHOULDERS= STANDING PRESS> UPRIGHT ROW> DUMBBELL SIDE RAISES> DUMBBELL FRONT RAISES
LEGS= SQUATS> LYING LEG CURL> LEG EXTENSIONS
TRI-CEPS= STRAIGHT BAR PRESS-DOWNS> V BAR PRESS-DOWNS> OVERHEAD ROPE EXTENSIONS
BI-CEPS= STRAIGHT BAR CURL> ROPE CURL> CABLE DOUBLE BI-CEPS CURL
ABS= THE STACK SUPERSET......high pulley rope cable crunches 10X the weight stack top to bottom.
Finish this workout off with 3 rounds 3 min each of heavy bag work. Hands up high, lots of side to side movement and remember throw your punches in combination.