40 minutes Cybex, hill intervals, level 6

lifted..

leg extensions: 3 x 10 @ 30 lbs
torso rotations: 3 x 15/side @ 50 lbs
seated ham curls: 3 x 15 @ 30 lbs
seated row: 3 x 15 @ 40/25/25 lbs
tricup pushdowns(rope): 3 x 15/15/10 @ 20/20/40 lbs
chest press(dumbell): 3 x 15 @ 20/20/25 lbs
lat pull downs: 3 x 10/10/15 @ 40 lbs
lat raises: 3 x 10 @ 10 lbs