Just back from the gym and here's what we did:

.75 mile warm-up on the treadmill (3.8mph)
Sumo squats up 3 flights of stairs, twice
Toe lifts up 3 flights of stairs, twice
Free weight work for arms & shoulders
Machine work for upper body (more arms and shoulders, some abdominal work)
Medicine ball squats/throws with a partner
Stretching out muscles used.

A great workout!