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Lat pull-down: 30# (10), 40# (8), 40# (10), 40# (10)
Single sided seated bicep curls: 10#, 15#, 15#, 15#, 15#. 8 each arm each round. 4 rounds.

Goblet squats: 25# dumbbell. 221, 6 each round x 4 rounds.
Back rack reverse lunges: 25# dumbbell up on shoulders. 5 each leg each time. 4 rounds.

12 v-ups. rest 30 seconds, 35 second plank. x 4.