A short workout today, so be sure to give everything you have into every set. Earn that weekend of rest. Make sure that you keep up with your cardio and nutrition over the weekend. It is the easiest time to justify slipping. Keep your end goal in mind, and push through.
Cardio: 30 minutes. Try to do all of your cardio on the stair climber, but if you need to break it up and you another piece, just make sure that your heart rate stays between 65-70% of your max heart rate.
Macros: Protein 1.5g X body weight, Carbs .98g x body weight