Today I did a 3k run and then I biked for 30 min before doing my weights program. My weights program consisted of this:
Alt. Row & Curl & Press 6E x2
Back Extension 15 x3
Overhead Squat 5 x4
Hang Snatch 4 x3
DB Narrow Incline Bench Press Low 6 x3
Back Lunge 6E x3
DB Row 5E x3
Arnold Press 6 x3
Scarecrows 12E x2
Step Up Blur 20 x3
And then a good stretch!