Cardio: 3 mile WATP (45 minutes)

Strength:
Upright row: 3 x 15 10 pounds
Seated shoulder press: 3 x 15 8 pounds
Incline bicep curls: 3 x 15 8 pounds
Dumbbell drag curls: 3 x 15 10 pounds
Tricep kickbacks: 3 x 15 8 pounds
Bench dips: 3 x 15
Pushups: 3 x 15 (1 set man-style!)
Incline bench press: 3 x 15 35 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds