20 mins cross trainer
20 mins bike
10 mins walking on treadmill

Shoulder press: 3 x 10 @ 40 lbs
Upright rows (bar): 3 x 10 @ 35/45/45 lbs
Overhead shoulder press: 3 x 10/8/6 @ 20/30/30 lbs

3 x 10 tricep dips off a bench

3 x 10 twisty crunches on the decline bench

and some other ab shiznit.

and a bunch of sprints at stonepark bowl. At least 6 laps (I wasn't counting the whole time) of sprinting 200m, walking 200m.