mobility warm ups (10 reps each) -- neck, shoulders, torso, hips, knees, ankles, wrists

2 X 10 elevated bridge
2 X 10 getup crunches (partial Turkish getup) ~ 10#

2X 20 KB swings ~ 10#
2 X 10 one arm KB swings (each side) ~ 10#
2 X 10 2 arm push press ~ 20#
2 X 10 KB swings ~ 20#
2 X 5 one arm KB swings (each side) ~ 20#
2 X 10 alternating press ~ 10#
2 X 10 chest fly ~ 10#
2 X 10 bent arm pullovers ~ 10#
2 X 10 alternating pulls ~ 10#
2 X 10 box squats ~ 20#

add in 10 minutes on the rebounder w/jogging and intense jumping intervals.