7 miles bike
0900 ABW
A Chest press 80x7+4+3=14RP
S1 Pec flye @10's
B Military press 55x5+2+1=8RP
C Seated lateral raise 10'sx16
S2 Delt
D DB extn vs miniband 10'sx6+4+3=13RP
E Chinup 7.5x6+4+3=13RP
F Rev grip BB row 60x6+4+3=13RP
G Harris row 50x20 (different machine)
S3 Lat
H Cuban rotation 10'sx3x9
S4 Side split PNF
S5 Box split PNF
1500: 60mins basketball
1900: 60mins gymnastics
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