dont know if I did 10 or 11 rounds
8 lunges each leg (alternate, slow and controlled for the groin tweek)
10 rev. bench
5 slow squat
10 push press with bar
20 crunch on ball.....used a 20# dumbell for 3 rounds,..finished w/ 15# last 7
3 pull up no band

Didnt take too many "breaks" but didnt try to go fast