10 minutes rowing

squat 10x105, 145, 195, 215
leg lift machine 10x50, 60 80 100
leg curl machine 10x60, 80,100,120,
calf raises smith machine 10x215, 265,315,335
calf raises on incline machine 15x200x4
roman chair 15xlw 12x15 10x25
cable crunches 12 left right middle x120x3
crunch machine full range 10x100,120,150
back hypers 10x25, 35,45
crunch machine half range 10x150,170,200

40 minute slow walk about 3 miles

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