1 mile on the cross trainer, level 1 (10:15)

All sets 5 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 80 pounds
3 sets assisted situps, 80 pounds
3 sets tricep presses, 50 pounds
3 sets donkey presses, 115 pounds