- warm up on the cross-trainer
- weighted Bulgarian split squats
- kettlebell swings - superset A
- pressups - superset A
- jerks - superset B
- leg raises and lowers - superset B
- assisted pull-ups - 3 grips; wide over, narrow under, ring
I really wanted to do one of those Bodyrock.tv routines, but they look rather like I would want to try them somewhere private once or twice before prancing about in public...