Stable To the Core

30 seconds of ea of the following:
Jump squats, hip thrusts, jump squats, twist hip thrusts, jump squats, Jane fonda left leg, Jane fonda right leg, jump squats, donkey kicks right leg, donkey kicks left leg, jump squats, leg sweeps right, leg sweeps left, jump squats.
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Empty bar work:
Slow and deliberate,  paused at the bottom, explode up 
Back squat, front squat, o.h. squat
Toes raised front squat, paused, halfway up, down halfway up, down, explode. 2x
Heels raised back squat,  paused, halfway up, down, halfway up, down, explode. 2x
Heels raised o.h. squat, paused 2x
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KB High pull dead, release/catch into squat, into RDL 
20lb x10 / hanging knee raise, paused x5
35lb x8 / high plank leg lifts x5 ea leg
45lb x6 / Strt leg sit ups x10
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2' step ups / 1' single leg box jumps
20lb x5 ea / x3 ea
35lb x5 ea / x3 ea
45lb x3 ea / x3 ea
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Mat work jumping onto one leg with and without weight, too convoluted to explain. :)
Toe walking with weighted bag
Standing on foam roller, catch and toss PVC pipe. Each time I fell I had to do pushups. I laddered up to 10 pushups  for a total of 55 pushups.
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Overall, a good night and another night of proving that you don't have to go heavy to work your body. This HAS GOT to help my back because it's strengthening all of those little stabilizers in and around my core. That means that internal girdle is getting stronger to help hold my back and hips in the right place. 
I do miss my plates though...