Good workout! Combined some raw strength exercises with cardio. Sad part was after an hour of working out the clock beat my endurance again.
1 215# Deadlift
1 185# Bench press
20 dumbbell thrusters 35#
rotate through 5 minutes on: the guantlet, the rowing machine and the treadmill.
We then rotated some moderate weightlifting after that and then a 20 minute jog to finish it off.