19 Oct 2012: DC Wk5 A2

7 miles bike

1000 ABW
A Decline smith press 50x12+4+3=19RP
S1 Pec flye @10's
B Galileo o/h press 10x8+5+3=16RP
C Bar pushdown 60x8+5+4=17RP
D Seated lateral 12.5'sx16
S2 Delt/tri
E Neutral chin 7.5x8+3+2=13RP
F DB row 40x10+5+3=18RP
G Harris row 60x20
S3 Lat
H Cuban's 12.5'sx3x4
S4 Front split
S5 Box split
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF