50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

6 miles

5.5 mile run

4 rounds X 12 mins each 48 min total. 3 minutes per station. Earn your rest on run and plank.
3:00 Max sled push meters 405#
3:00 Run 400m
3:00 plank for 90 seconds
3:00 max calories on assault bike

Score is total calories and meters pushed

Core: 30 ab wheel kneeling roll out and back

Stretch

Full body lift routine late afternoon
5 mile tempo run in the evening