When it comes to a total body, strength workout that includes both eccentric and concentric movements, a sustained, progressive load on different muscle groups and a true test on overall strength, then Ares is the workout you should be aiming for. Go slow and deep on the lunges and keep every jumping move to the same height throughout the workout. Swing your body behind each punch, making them slow and deliberate and go deep on the squats. Also, add EC. Yeah just like that!
Extra Credit: 1 minute rest between sets.