Cardio

Track - 15 laps (3 km) run

Strength

Biceps - 3 sets, 10 reps, 12.5 lbs
Shoulders - 3 sets, 10 reps, 3 lbs, 3 positions
Tricep - 3 sets, 10 reps, 30 lbs
Bench Press - 3 sets, 10 reps, bar weight
Abdominals - 3 sets, 10 reps