5 minutes warm-up on the spin bike (going up a gear each minute)

Back
Lat pull-downs: 3 x 10 @ 55 lbs
Seated cable rows: 3 x 15/10/10 @ 25/40/40 lbs
Bent over row: 3 x 10 @ 20/30/25 lbs

Chest
Incline dumbell press: 3 x 10 w/ 12.5lbs dbs
Flyes on stability ball: 3 x 10 w/ 10lb dbs

Cardio: 5 mile treadmill run (55 minutes) + cooldown

Totals
Time: 90ish minutes
Kcals burned: 912 (35% from fat)
MHR 189 (96% max), AHR 139 (71% max)