hijacked a helicopter under heavy fire, flew at high altitude to the grain silos that act as cover for a cocaine operation. Parachuted in, took out the silos of cocaine, and the guards, then hijacked a truck with one of their shipments in it, and took it, under heavy attack, to the rival cartel's boss. Got promoted, then made my way to the safe house to re-arm myself and get some 1st aid.
or in other words, a rest day, spent playing 'Just cause' on the 360
8x2 min rounds on the heavy bag 3x 200m max sprint on the ergo rower 3x 150 step sprint (max incline/max resistance) on the stepper