20 minutes "Yoga for Runners"

5 min w/u spin bike

Abs
Crunches on stab ball: 3 x 20
Bicycle crunches: 2 x 20
Reverse crunches: 2 x 10

Arms
Dumbell curls: 3 x 15 @ 12.5 lbs
Skull crushers: 3 x 15 @ 15 lbs
Lat pull downs: 3 x 15 @ 50 lbs

Cardio
45 minutes Arc Trainer, hill intervals, level 7

Totals
Kcals burned: 672 (45% from fat); HR Max 163 (83% max), Avg 135 (69% max)