7 miles bike
0950 ABW
A1 Muscle clean & press 50x3x5
A2 Archer chin 3x3/side
B KB row 40x6,5,5/side
C CGBP 75x3x6
D Single set to failure:
i Harris row 50x20
ii Galileo press 7x12-15
iii Pec flye 50x12
iv DB curl 10'sx12
v Bar pushdown 40x18
vi Alt up-curl 7'sx8/side
S1 Front split PNF
S2 Box split PNF
E DB Cuban rotation 10'sx2x5
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