Lunchtime.

5 min cross trainer, 10 min stretch (tight after yesterday's cycling):

Lat pulldown pyramid 40, 50, 60, 65 Kg x 10 reps each, break with 20 raised pressups then back down the pyramid. Repeat. (I weigh 67 Kg).

BOSU abs 5 x 50 reps, 25 free space back raises then 5 x 50 abs again.

Bicep curls. 3 x 10 reps with 14 Kg per arm split with rope triceps at 10kg. Repeat 3 times.

10 min Yoga based stretching.

Good session. Certainly helps burn the 'fat from my soul'.