Weight Training 1:05:00 
Weights...lots of Bosu and core:
-25 V sits on Bosu
-20 scissor stance obliques on Bosu, each side
-Hanging windmills (hard) from pullup position
-Back Extensions on Ball with feet on wall.
-V-twists with 8lb weight. (like russian twist with a shoulder workout)
-Reverse lunges from Bosu with 25lbs. deep lunge.
-One legged balancing on Bosu for all of the following: One armed rows, upright rows, exterior delt lift, curls...one more
-Skull crushers on Bosu (between shoulder blades) with a crunch on teh way up x12, to stand up and to curl then sit down x15, demoralizing.