1 mile run warmup. about 8 mins
50 declines leg raises
50 assisted crunches
50 assisted crunches on left and right
50 exercise ball sit ups
20 knees to elbows (goal was 50, but shoulder is still hurting from pullups a couple days ago.)
95 lb, 115 lb, 135 lb flatbench bench press. 12 reps, 10 reps, 8 reps
50 lb, 55lb dumbell bench press. 10 reps, 8 reps
hammer strength bench machine 70 lbs 20 reps
hack squat machine, 90 lbs, 130 lbs, 150 lbs
50 burpees

decent workout but not too long, had to b somewhere.