7 miles bike
1010 ABW
A EZ preacher curl 20x6+3+3=12RP
B Dante curl 3.75x10/side
C Spider curl 7.5'sx10
S1 Bicep
D Calf press 90x15
S2 Calf @90
E 45 degree raise 25x8+5+4=17RP
S3 Hamstring
F 1/4 squat 100x6, 80x12
S4 Quad
G Cuban rotation 8'sx3x8
S5 Front split PNF
S6 Box split PNF
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