Morning:
50 push-ups
10 man-makers, 25# dumb bells
50 air squats
75 push-ups
15 man-makers, 25# dumb bells
75 air squats
100 push-ups
20 man-makers, 25# dumb bells
100 air squats

Afternoon:
Overhead press work
3 rnds

Alternate dumb bell press work
4 rnds

Upright row work, 15x
4 rnds