Warm Up:
5 minutes on TM
Speed= 3 Incline= 0

Strength Training:
(Back and Biceps)

1) Lat Pulldowns
4x8 50lb

2) Dumbbell Shrugs
4x8 20lb x2

3) One Arm Dumbbell Rows
4x8 15lb

4) Dumbbell Bicep Curls
4x8 10lb x2

5) Hammer Curls
2x8 (muscle failure) 10lb x2

Aerobic:
Sprint8 Program on Fitness Bike (FB)
Distance= 1.6 miles Time= 20 minutes