I have a passion for compound movements, complexes — multiple exercises with a specific weight — and functional workouts. Here’s a workout that is as close to a “total package” as I could get using a minimum number of exercises. You can do this one even if you’re a beginner — simply choose appropriate weights, repetitions and sets.
The workout consists of a total body lift; three lifts that hit the back, shoulders, and legs; a bodyweight exercise that helps the core and upper body; and a cardio exercise that also can help improve the run portion of your PT test. Modify, if needed, from the standard six rounds. One round is six reps of all six exercises. Rest as needed between rounds.
This is the king of lifts not only for the principal muscles involved but also the stabilizer muscles that are used. Those with a good level of fitness can choose between 165 and 225 pounds. Everyone else should downsize. Technique is important, and there are dozens of good Internet videos on this lift.