Run to the gym then do weights before doing some core sets on machines. I used 2 different machine to do the core work, and did side crunches also. Stretching.
Run Time: 00:04:16, Calories: 8 C
Weights (Back) + Core Time: 00:49:52, Calories: 221 C
Weight Sets
Barbell Rows : 25lbs, 1 set of 10, 35lbs, 4 sets of 10, good.
Barbell pullover : 35lbs, 4 sets of 10 – challenging
Shrug : 27.5lbs each side, 4 sets of 12, need to check form.
Lat pull down : 65lbs, 1 set of 12, hard, very hard.
Overhand Chin ups : 10lbs on machine, 4 sets to failure –9, 5, 7, 6 – tough
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