10 minutes intervals (1min @ 4.5mph, 30 sec @ 9.9mph) on the treadmill

Standing barbell shoulder press (behind the head) (3 x 8 x 135lbs)

Pull-ups (8,4)

Deadlifts (3×10x135lbs)

Dumbbell bench combined with straight leg raises (8×60lbs, 8×65lbs, 8×70lbs)

Easy-barbell curl (3×8x80lbs)

Standing dumbbell tricep extension (8×75lbs,8×70lbs,8×65lbs)