7 miles bike
1000 ABW
A EZ preacher curl 17.5x9+4+3=16RP
B Dante curl 6.25x10/side
C Spider curl 7'sx20
S1 Bicep
D Calf press 130x15
S2 Calf
E 45 degree raise vs band x8+4+3=15RP
S3 Hamstring
F 1/4 squat 110x5, 90x10
S4 Quad
G HLL 3x5
S5 Front split PNF
S6 Box split PNF
H Incline treadmill walk x15mins @5.5kph
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