- Incline press (smith machine) - 85# + bar 1x13, 1x10, 1x8
- Incline dumbbell press - 40# 1x13, 2x10
- Pull-ups - 1x6, 1x5, 1x3
- Push-ups bosu ball (kneel) - 1x15, 2x12
- Sit-ups - 3x40
- Medicine ball lateral throws - 7kg 2x50 each side
- Rowing machine - resistance level 10, 15 minutes
- Run (treadmill) - 20 minutes (warm-up, sprint fast!, cool-down)
- Stretching
- PM Fixed gear bike ride - 8.2 miles @ 16.5 mph