Stairmaster 30:00 [3]
9 minute gradual warm-up, 10 min level 70, 4 1 min. hills up to 90 with 1 min rest
Rowing (Concept II) 10:00 [3] 2.5 km (4:00 / km)
Weight training legs 1:00:00 [3]
Squats, leg presses, leg curls, lunges, toe raises, wall holds
Weight training upper bod 45:00 [3]
lat pulldown, fly, rows, chest press, deltoid lifts, arm curls, arm extensions, overhead lifts