Dumbell bicep curls: 3 x 10/10/8 @ 15/17.5/20 lbs
Lying tricep extensions: 3 x 10 @ 20 lbs
Overhead tricep extensions: 3 x 10 @ 22.5 lbs
Chest flyes: 3 x 10 @ 20 lbs
Shoulder press: 3 x 10 @ 20/25/25 lbs
Crunches: 3 x 15
Medecine ball twists: 3 x 20 @ 1/1/2 kg

2 mile run, track, 18:30
20 minutes bike, level 12