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)

"Run and Tell That"

Bike warm up 2 miles in 5 mins

Back Squats: 4x5 135, 185, 185, 210
Chin ups: 4x6
Half Jump Squats: 6x2 225 (borderline dangerous)
Horizontal shoulder row: 2x6 15 bells
Leg Curl: 3x8 both
Ball inclined Push-ups 2x10

Treadmill run workout:

2:00 at 7:30 Pace 2.0 inc
:30 at 6:00 pace 3.0 inc
1:00 at 6:30 pace 2.5 inc
1:30 at 7:00 Pace 2.0 inc
2:00 at 7:30 Pace 1.5 inc