Legs & Shoulders

Warm up
squats on bosu ball
90 degree squat and wobble
push up on bosu
squat jump with hands behind head

1.  Squat with weight on one arm and drag ring across body with arm straight -- 45 seconds, switch
2.  Plow - one foot on stool constantly, kick up other knee high.  45 second switch.
3.  Military press stand up using heels and keeping arms strait (3) 90 seconds.
4.  Dumbells, carry down throw leg back, do push up,  swing leg back up between dumbells, stand up and jump 45 seconds, switch.  all on one leg.

Cool down
bosu ball squat, wobble
bosu ball jumping legs back and up to ball
squat jumps

Chest & Back

Warm up:
With bosu ball, legs up and down -- arms on ball, halfway down and stay -- wobble feet back and forth in push up position -- 5, 4, 3, 2,1 pushups

Back
1.  Sit all the way back, bring rings back and roll shoulders.  2 seconds 12 reps
2.  Lay against chair -- no sitting, bring bar to chair -- iron to iron.  Hold 2 seconds 12 reps -- keep head up.
3.  Donkey Kong -- legs wide apart.  One had on eight, other with weight -- row it up keep control 12 reps.  keep butt below shoulders
Repeat 3 - 4 times

Chest
1.  One ball, rest read back.  Bring rings to side and extend -- hands and rings in V shape
2.  Military Press
3.  With bosu ball, rest shoulders and neck on ball.  Hips in air.  Bring weighs above head -- like bench press.

Repeat 3 - 4 times

Cool down -- wobbling and push ups on  bosu ball

Triceps & Biceps

Triceps:

1.  On bike, standing up do push ups.  40 total.
2.  Sit on stool, bring rings all the way down between legs and all the way to forehead. 20 total
3.  Wide stance.  Hold rings on cloth.  Bring all the way down to feet.  Alternate. 20 total.

Repeat 3-4 times

Biceps
1.  Stand straight.  Bring rings up and down, bicep curl.
2.  Sit with wights.  Curl in and do bicep curl.
3.  With towels and weights, do curls standing.  Bring too 90 degree angle and back down.