30 One Arm Pull Downs, 15 per arm
20 Fit Ball Passes
30 Alternating Dumbbell Bench Press
20 Lunges, per leg (i.e. 40)

Complete two rounds. As always if there is still gas in the tank, go for three.  Once you start completeing three rounds, you really ought to be looking into the Advanced Workouts.

Notes: Each pass of the ball on the Fit Ball Passes counts as 1. Lunges can be done with just body weight, however if that is too easy grab a couple of dumbbells.