5 Minute warm-up on stationary bike

Hyperextensions - 20x @ 0, 12x @ 5, 10x @ 5, 8x @ 5
Lat Pulldowns - 12x @ 50, 10x @ 50, 8x @ 50
Military Press - 20x @ 10, 12x @ 10, 10x @ 10, 8x @ 10
Lateral Raises - 20x @ 5, 14x @ 5, 12x @ 5, 10x @ 5
Abs (hangling leg raise) - 3 sets of 10

22 Minutes of jogging on treadmill (200 calories burned)

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