Got a week's free pass to Workout Anytime right around the corner. Checking it out.
Run 400 (6.5mph)
Dynamics: Toes, heels, lunge/twists, butt kickers, toy soldiers, can openers
10 pullups (assisted w/40# plate)
10 back extensions
Overhead Squat 5-5-5-5-5 reps
Went very light with these because I'm just starting out: 45# bar only.
Run 400 (6mph)
Walk 400 (4mph)
Feels good. Back getting better, still a little tight.