10 min warm up on the elipticle watching a blizzard outside.
Machine presses
15x40
12x75
10x80
10x90

Standing lateral raises
14-12x12
12-10x15

Behind the back bbell wrist curls

10x45
10x65
10x85
and squeezed 10 more out at 95 (usually do 3 sets, I wasn't going heavy enough)

Twisting crunches
2x10
Bent over twists
2x10

10 min cool down on the stairmaster.
28 floors. 118 cal

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