2pm:

bent over rows followed by leg curl- 4 sets/ 15 reps

incline press followed by dead lifts- 4 sets/ 15 reps

walking lunges with alternating bicep curls- 3 sets/ 15 reps

6:30pm:

10 min hill climb on treadmill

10 treadmill sprints (but only went to 10, instead of topping out at 14)

I have a 13 hour + day at work today. I am getting really sleepy and I have a few hours to go.