50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

6 mile run.

2 hard miles in morning. 2x 1mi repeats in evening, 4 strides.

Suffering by assault bike..,

Warmup: 3 rounds of:
1:00 plank hold
30 Alt plank shoulder taps
20 V-ups

Workout:
10 mins on assault bike for max calories.
Rest 2 minutes
Then 8 rounds of
3 minutes assault bike max calories
2 minutes rest.

Score is total calories

Stretch

5 miles