Jump Squat 4 x 5
Split Squat 4 x 10 each leg
Single-leg Swissball Hamstring Curl 4 x 10 each leg
Bench 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 20
3-point Plank 4 x 30 seconds