7 miles bike
0800 ABW: 1hr MMA (mostly technique, no finisher)
1400 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 7'sx
S1 Bicep
D Calf press 130x15
S2 Calf @130
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 10'sx3x10
S5 Front split PNF
S6 Box split PNF
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