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, 60 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, 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 and 40 sit-ups

6 mile run. First three trying to catch up to my group after a late start.

5 miles

3 miles was hot!

15 mins warmup

Workout prep a few partial sets of workout exercises.

Workout: 3 rounds: for max reps at end of each round.
7 mins to complete:
600m run
20 calorie row
15 box jumps 20"
10 reps of dumbbell exercise (see below) @45
Rest if you finish early then right into:
250m run
Max reps of dumbell exercise.
Rest 2 min then start next round

Dumbell exercises:
Round 1: box step overs with dumbell any hold
Round 2: alt dumbbell single arm hang clean & jerk
Round 3: single arm devils press alt as needed

Cooldown: 125 cals on bike