Today I added this row machine in. I didn’t have much time but I managed to fit in a bit.

Elliptical – 1/2 mile
Abdominal- 15 reps @70, 3 more sets of 15 @45
Row – 15 reps @70, then 15 @55 and 15 @40
Lat pulldown – 10 reps @70, 2 more sets of 10 @40
Elliptical – 1/4 mile
Treadmill – 1/4 mile