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Lat pulldowns: 3 x 10/8/10 @ 70/70/60 lbs
Seated rows: 3 x 10 @ 30/35/40 lbs
Hyperextensions: 3 x 10 @ 110 lbs

Cardio
10 minutes walking @ 3.8 mph
10 minutes running @ 6.0 mph
5 minutes running @ 5.0 mph
5 minutes walking @ 3.8 mph
10 minutes running @ 5.5 mph
5 minutes walking @ 3.8mph
10 minutes walking on track (cool down. gym was hot.)