I start off with stretches.
I do 4 sets of 25 on the abs and obliques at 50 pounds each. I switch back and forth per set, so 25 sets on the abs, 25 sets on the obliques, 25 sets on the abs, etc.
5 sets of 20 on the biceps, triceps, pecs, and back at 50 pounds each. Again, I switch between those four per set.
3 sets of 30 on the legs at 50 pounds each. Switch back and forth between each set like the previous ones.
Then finish by running.

I can go heavier, but I choose to do less weights, more reps/sets, as I believe it's better for me.

Then again, I'm a guy.