After checking the weather, I decided to do a spin class instead and went to one with an instructor Ruth recommended in the Seattle 24. It was a really good workout and I lifted after.

Spin Class @ 00:55:32

WU @ 08:09
123a, 163m

Main Set @ 45:17
140a, 179m

CD @ 02:05
133a, 157m, 116e
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Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
4x15 crunch on ball (2 front, 1 each side)
Back 2x15 @ 10lb plate
2x15 Leg Up on slanted bench

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Press 2x15 @ 60 dumbells
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 70 machine
Lat Pull Down 2x12 @ 70 machine

BICEPS
1x15, 1x12 @ 20 dumbbells

TRICEPS
Kickbacks @ 10 dumbbells