1 hour bike, level 10, hill
6-8 mins of abs
Dumbbell Press 3x8, 42, 45, 47.5 lbs
Pulldowns 3x8, 150, 165, 165 lbs (could only do 6 on the last one)
Lat Pulldowns 3x8, 130, 140, 130 lbs
Cable Tricep Extensions 3x8 (forgot weight)
1 min ab workout, 15 second rest
Crunches
Bridges
Bicycles, switch real slow at the beginning 15 seconds, increase frequency every 15 seconds
Dips plus hanging knee raises 3x8