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

Seated Row, 85 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

7 miles. Cold and windy

Long warmup, 15 mins stretches plus light cardio plus sets of workout exercise and related movements

Workout: 32min of:
400m run
10m burpee broad jumps
200m ski or row (alternate)
10m burpee broad jump
100m dual KN farmer carry 2x70
Rest 1min between rounds

Cooldown: 40 candle stick leg raise ab crunch
100 cals on air bike

Stretch