Workout

Bike
3 min warmup
5 min @ lvl 10 > 100 rpm
2 min @ lvl 20
2 min @ lvl 1
1 min @ lvl 10
2 min @ lvl 20
2 min @ lvl 1
1 min @ lvl 10

Weights
40 @ 50 lbs Shoulder Shrugs
30 @ 40 lbs Hammer Curls
30 @ 90 lbs Bench Press (full bar)
30 @ 65 lbs Straight Arm Pulldowns
30 @ 200 lbs Quads
10 @ 40 bench flys
100 crunches