Lift:

2 mile bike warm up
Bench 3x6,2x10,1x20 135,135,135,120,120,45
Leg Ext B/L/R 2x8 110,75,75,115,80,80
Lunge jumps 2x10 50 bar

Treadmill workout:

Elev. pace. time.

4.5 7:30 1m
4.0 7:00 1m
3.5 6:30 1m
3.0 6:00 1m
2.5 5:30 1m
2.0 5:00 1m (maxed out the machine)