Friday's are fun days. Modified Murphys generally.
1 mile run then
300 weighted squats
200 weighted situps
100 pushups
50 pull-ups standard then assisted
Broken down into 10 sets of 30/20/10/5
Then 1 mile to cooldown
Then finally at the end I put my legs over my head like a retard and throw a Maglite in my cooch. These are all standard gym things.