Weights Before Cardio

Compound Row 3 sets of 12 at 50 lbs.

Abduction 3 sets of 12 at 50 lbs

Adduction 3 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Triceps Press 3 sets of 12 at 70 lbs.

Then:

4 miles of cardio

Then:

Stretching on the mat