This morning's workout:

• Glute ham: 1 altitude drop, 1 quick style, 1 rebound, repeat those three 5 times (a total of 15 reps, all in succession)
• Standing ham: 45 seconds
• Repeat the previous 2 for 3 total times.
  
• Wall squat: 1 altitude drop, 1 quick style, 1 rebound, 15 total reps
• Lunge: 45 seconds (R, L, L, R, R, L)
• Repeat the previous 2 for 3 total times.
• Front delt raise: 1 altitude drop, 1 quick style, 1 rebound, 15 total reps R, 15 total reps L
• Push up: 45 seconds
• Repeat the previous 2 for 3 total times.
• Curl (light bar) 1 altitude drop, 1 quick style, 1 rebound, 15 total reps
• Bent-over some sort of row (right hand with 10–15-lb dumbbell extended beyond left shin, for 1, then left hand with 10–15-lb dumbbell extended beyond right shin): 45 seconds each arm
  
• Repeat the previous 2 for 3 total times.