15 minutes recumbant bike

dumbell curls: 3 x 10 @ 12 lbs/arm
dumbell overhead press: 3 x 12 @ 24 lbs
tricep kickbacks: 3 x 10 @ 10 lbs/arm
skull crushers: 1 x 10 @ 12 lbs
incline sit ups: 3 x 10
bicycles: 3 x 24
deadlifts: 3 x 10 @ 24 lbs

Monday: 3 miles, untimed, with friends :)