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

Morning: 5 mile run
Evening: Wednesday full body lift routine

4 mile run at lunch

Warmup

Workout prep: several small sets of all the workout components with 35# bells

Workout: 2 rounds through of
4:00 max reps of
10 dual dumbbell squats 2x50
10 box jumps 24"
Rest 2 min
4:00 max reps of
10 dual dumbbell push press/push jerk 2x50
10 burpee jumps over dumbbells
Rest 2 min

Stretch

HIIT on Stair Master