Cardio:
30 minutes recumbent bike, 30 minutes stationary with the cross country program.

NROLW workout A:
Barbell squats:
1 warmup set at 45 pounds,
then 1 x 12 at 75 pounds.
1 x 12 at 80 pounds!

Supersets
30 degree angle pushups – 2 x 15
Seated rows 45 pounds – 1 x 15, 50 pounds 1 x 15

Supersets 2 x 15
Step ups with 20 pound dumbbells
Prone jackknife on the stability ball.