Full Workout Below:

Updown w/ 3 Rows
Couch Tricep Ext
Lat Step Tap (1/2 ROM high knees)

Long jump (front & back)
Wide/ narrow push up  
Split Squat w/ Row    

SL RDL w/ Hip Flexion - ---
Bear plank w/ shoulder tap ----
Block Squat w/ Jump

Whole body crunch
Lateral flex ion-R
Lateral flex ion-L