5 min warm up on elliptical

>5 min stretch

A1: Squat with bicep curl into overhead chest press with 10/12 lb dumbbells
A2: Lat raises while in bridge position on stability ball 8/10 lbs dumbbells
A3: Captain's Chair crunches on bench
A4: Leg Curl with Hip Ups on stability ball
* Repeat this set 3 times

B1: Pushups
B2: Upright Rows on cable machine, 45lbs
B3: Crunches on Dyna Disc
B4: Lunges with overhead chest press on functional trainer
* Repeat this set 3 times

Just for fun, I threw in a core circuit:

C1: Plank
C2: V-Ups
C3: Mason Twists
*Repeat this circuit 3 times

Can you say ouch? No one make me laugh today, mmmkay?

Ended with HIIT on the elliptical:

5 min warm-up to get to 145 bpm

1 min sprint @ 8.0
5 sec slowdown
30 seconds backwards as fast as I can
5 sec slowdown
*repeat 7 times

then ...

1 min sprint as fast as I can
5 sec slowdown
1 min backwards as fast as I can
5 sec slowdown
30 seconds recovery
*repeat 5 times

5 min easy recovery @ 6.0

Now, I get to go shovel my driveway. Oh, the joys of living in Wisconsin!