The put off HIIT is today.

1-5: 3.5 mph walk w/gradual incline increase of 2 each minute
6: 6 mph wind sprint
7-9: 3.5 mph walk w/gradual incline increase of 2 each minute
10: 6 mph wind sprint
11-13: 3.5 mph walk w/gradual incline increase of 2 each minute
14: 6 mph wind sprint
15-18: 3.5 mph walk w/gradual incline increase of 2 each minute
19: 7 mph wind sprint
20-21: 2-3 mph cool down

Tomorrow is UBWO. I've been looking forward to it, it should be stellar!

CHEST:
BB bench press
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12

OR (haven't decided yet)

Cable Upright Row
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
Reverse grip pulldown
60 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing BB curls
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12