Short and easy work-out:
Step up: 25 cm. 4 minutes with 12 kilo. 3 minutes with 20 kilo. Exercion level 4.
Heavy 2h swings: 40 kilo. 6*6.
Alternating backwards lunges, 12 kilo. 20 reps, 14 reps. Exercion level 7,5.
Some pull-ups around 3-4 reps pr. set.
Maybe try to set a record with 30 reps in lunges sometimes soon.