Warm 6 min run
Post cardio:
20 min Bike
2000m rowing

Shoulders:
Machine Press: 15x50, 12x62.5, 10x62.5, 8x75
One arm side cable laterals: 14x7.5, 12x10, 10x12.5, 8x15
Seated Dumbell presses: 14x55, 12x55, 10x55, 8x60

Calves:
Single leg raises: 14x1, 12x1, 10x2

Now I have to write a 16 page paper in 6 hours... grrreat!

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