7 miles bike
1100 ABW
A DB inc bench 30'sx12+3+3=18RP (+4)
S1 Pec flye @10's
B Muscle clean & press 55x4+1+1=6TP (+5kg)
C CGBP 55x10+5+5=20RP (+5kg)
D Seated laterals 10'sx20 (+4)
S2 Delt
E Pull-up 7.5x7+3+3= 13RP (+2.5kg)
F BB row 60x8+4+3=15RP (+5kg)
G Harris row 55x20 (+5kg)
S3 Lat
H Cubans 10'sx3x10
S4 Front split
S5 Box split
1800 Home
Rushfit agility workout
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