Walk ladder on treadmill. 30 minutes total. Start at 3.5mph and increased by .1 mph each minute to 4.3mph then decrease by .1mph each minute. 2 times. Incline at 1.0.
Bicep curls with 20lb bar x15 x2
Front to lateral raises with 7.5lb dumbbells x10 x2
Overhead press with 20lb bar x10 x2
Back raise with 20lb bar behind head x10 x2
Free form machine: woodchoppers 13lb x10 x2
Free form machine: tricep extension 13lb x10 x2
Free form machine: dual cable cross 13lb x10 x2