Kettlebell

10x 1-hand, 1.5 swing (2x 35#)
20x Cleaned squats (2x 35#)
20x Alt bent rows (2x 35#)
15x Alt shoulder press (2x 35#)
20x Wide leg swings (2x 35#)
20x Alt bent rows (2x 35#)
20x Halo (10 ea side; 50#)
15x Clean (2x 35#)
50x 2-count Russian Twist

Jog

A couple miles easy

Gym bike

40 minutes on the stationary
Hill intervals

Frisbee

1 hour game
Still burned out fast

Mix it up

25 2c kbell rows (2x 35#)
25 kbell clean squats (2x 35#)
25 2c kbell rows (2x 35#)
25 kbell swings (50#)
25 2c kbell rows (2x 35#)
25 2c kbell chest press (on ground; 2x 35#)

Shoulder is sore

25 Kettlebell burpees (push up -> swing; 2x35#)
25 Pull-ups
25 Body squats
25 Curls (50#)
25 Figure 8 (35# kbell)
25 Rows (2x35#)
25 V-ups
25 2-hand swings (50# kbell)
25 2-count jabs (2x2.5#)
25 2-count uppercuts (2x2.5#)

Stairs are hard

15 minutes on the stair machine
2:00 60 steps/min
1:00 117 steps/min

15 minutes on the bike