Cardio:
walk to & from gym (2 miles)
22 minutes bike (2 mins w/u, 15 intervals, 5 mins c/d)

Weights:
Hanging knee raises: 2 x 15
Barbell curls: 2 x 10 @ 25 lbs
Half squats: 30
Seated rows: 2 x 10 @ 35 lbs
Incline bench press: 1 x 5 @ 45 lbs
Overhead tricep press: 2 x 12 @ 20 lbs
Single arm rows: 1 x 8/arm @ 20 lbs