Treadmill
5 min warmup
5 min jog @ 3.9 (yes, jogging...for a full 5 min!!! I've never done that before...)
Bike
1 min warmup
3 min @ lvl 10 > 100 rpm
3 min @ lvl 20 > 48 rpm
3 min @ lvl 1 > 135 rpm
Weights
30 @ 210 lbs Quads
30 @ 200 Hip Abduction (outter)
30 @ 190 Hip Abduction (inner)
30 @ 150 Tricep Press
20 @ 30 (each hand) Chest Press
30 @ 35 (each hand) Bicep Curl
10 @ 105 Seated Row
20 @ 120 Seated Row
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