Jump Squat 4 x 5
Back Squat 4 x 10
Single-leg Back Extension 4 x 10 each leg
Incline Press 4 x 10
One-arm Row with Twist 4 x 10 each arm
Push Jerk 4 x 10
Side-to-Side Pull-up 4 x 10
Bicycle Sit-ups 4 x 16
3-point Plank 4 x 30 seconds each limb