treadmill warm-up:
5-10 mins
speed: 3.0
elevation: 10.0

bridge/rows:
3 sets
15-20 reps
maximum resistance

single leg crunches:
3 sets
12 reps/leg

ball squats/dumbbell curls:
3 sets
15-20 reps
8 lb dumbbells

dumbbell flys/tricep extentions:
3 sets
15-20 reps
8 lb dumbbells

jumping jacks/hook turns:
60 seconds
reps: as many as possible

crunches & pounches:
3 sets
20 reps
5 lb dumbbells

lateral jumps/lunges:
3 sets
20 reps
6 lb dumbbells

grapevine crosses:
agility test
60 seconds

knee-to-toe pushups:
3 sets
15 reps