Weights.
10 minutes on eliptical trainer
2 x 15 reps: Leg press machine
Lunge and reach series (2 x 10 reach up, 2 x 10 reach down)
2 x 15 russian twists
40 sit-ups
2 x 12 dead lifts (20lbs, 30 lbs)
Shoulder blade stuff (from physical therapy)
10 minutes spin-down on bike
Deadlifts hurt. Ow.