Chin Ups 3 x 10
Push Ups 3 x 20
Jump Squat 3 x10
Body weight Squat 3 x 20
Alternating Lunge 3 x 10 each leg
Rotational Inverted Row 3 x 10
Plank Row 3 x 5 per side
25 yard shuttle 3 x 3 (there and back is 1)