Upper Body and Squats w push ups

Tri-Set x 4

Using Push ups instead of chest press

ULT
Wall Squat w/ Bum Touch
reps 30
Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.
Set Reps
1 30
2 30
3 30
4 30

Do squats in the air or on the seat.

ULT
Kneeling Push Up
reps 10
Set Reps
1 10
2 10
3 10
4 10

do normal push ups if you can

LLT
DB Bentover Row
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled
2 10 Heavy Controlled
3 10 Heavy Controlled
4 10 Heavy Controlled

You can use the nautilus seated row.

LLT
Matrix Elliptical Fitness Test
reps 10
Every two minutes the resistance will get harder. You must maintain your RPM's between 60-80 RPMs. Push yourself but listen to your body to know when you need to stop. Record your time and use it as a baseline for improvement.
Set Reps
1 10
2 10
3 10
4 10