(these are weighted glute bridges)
110, 130, 150, 170, 190, 200x5 http://www.youtube.com/watch?v=xPVXqwoBE6o
70, 90, 120, 140, 160, 180, 200, 220, 240x1 http://www.youtube.com/watch?v=CQkd0g9CLo8
260, 280, 300x1
After 240, it wasn't really a jump squat because I couldn't actually leave the ground, but it was explosive.
Concentric Good Morning
(bottom position 9 pin)
70, 90, 120, 140, 160x5 http://www.youtube.com/watch?v=fWcFZR8nWDg
Weighted Sit ups
10lb x 25 reps, 3 sets
I held 5lb'ers in my hands and moved them during the set as it got tough (started behind the head, then moved to ears, chest, stomach)
Glutes, hammies and lower back got toasted, felt great.