- Push-ups using boca balls (kneel) - 3x15
- Crunches - 3x15
- Medicine ball overhead throw - 5kg 2x60
- Medicine ball lateral throw - 5kg 2x60 each side
- Stability ball walk-out - 5 minutes
- Stability ball bridges - 10-15 minutes
- Incline dumbbell press - 30# 3x15
- Lumbar ext dumbbell deadlift - 20# 3x10
- Incline press (smith machine) - 95# 3x10