Cardio

Crossramp - 20 mins
Track - 7 laps running, 3 laps walking

Strength

Bicep Curl - 2 sets, 10 reps, 12.5 lb; 1 set, 10 reps, 15 lbs
Triceps - 3 sets, 10 reps, 30 lbs
Bench Press - 3 sets, 10 rep, bar weight (approx. 45 lbs)
Shoulders - 3 sets, 10 reps, 3 positions, 3 lbs