Lift and spin

1 hour easy spin. avg HR 115. Max HR 131 - 650kcal

Strength Training:
3x12 Squats at 60%RM
3x12 Good Mornings (95lbs)
3x20 Calf Raise 60%RM
3x12 Leg Extention 60%RM
3x12 Hamstring Curl 60%RM
1x12 Shoulder Raise 60%RM
1x12 Bench Press 60%RM
1x12 Row 60%RM
1x12 Lat Pull 60%RM
1x12 Shoulder Press 60%RM
3x12 Hanging Ab Curls
3x20 Crunches
2x12 Torso Twist
-250kcal