Jump Squat 5 x 3
Back Squat 4 x 6
Single-leg Back Extension 4 x 6 each leg
Bar Dip 4 x 6
One-arm Bent Over Row 4 x 6 each arm
Shoulder Press 4 x 6
Side-to-Side Pull-up 4 x 6
Swissball Weight Roll 4 x 6
Side Bridge 4 x 30 seconds each side