back against exercise ball against wall, holding small medicine ball between knees, squat and lift somewhat heavy bar with arms extended
one foot on tall step, other on ground, dumbbells in each hand (5? 10? pounds). Kick up with other foot while pumping arms.
Soccer ball touches, 30 seconds
Up and over, 30 seconds (over the very low step)
Assisted pull-ups, sets of 10, with assist set to 200 pounds (spotter assists more on later ones)
Ab set (lying on back):
feet flat, crunch up, touch feet with alternating hands
feet off the ground, crunched up, big twists side-to-side with hands folded in front
turn over and plank for 10 sec, 10 sec, then 20 sec.
15 minute treadmill set, 3.2 for walks, 5.2 for jogs, 6.0-7.0 for sprints (15-30 seconds each sprint) Something like 6 sprints spread over those 15 minutes.