Cardio:
30 minutes on the stationary bike, 30 minutes on the recombent.

Strength:
Deadlifts:
1 x 12 with 22 bar for warmup
1 x 12 with 45 pound barbell
1 x 12 with 55 pound barbell
1 x 12 with 60 pound barbell

Wide grip lat pulldown: 2 x 12 50 pounds

Dumbbell shoulder press: 2 x 12 20 pound dumbbells (hard!)

Dumbbell lunges: 2 x 12 25 pound dumbbells

Stability ball crunches: 3 x 15