10 Jan 2014: E3 Chest & Back 1

7 miles bike

1030 ABW

A1 Barbell incline bench 60x15,13,10,8

A2 Pull-up 4xAMRAP

A3 Wide pulldown 38.75x12,12,8,8

B1 Cable flye 13.75sx12,12,11,10

B2 Push-up 4xAMRAP

B3 Low row w/narrow neutral grip 43.75x12,12,12,12

C1 Smith bench 40x12,12,10,10

C2 Barbell bent row w/wide grip 40x4x10

60s rest between rounds

30mins low-med intensity cardio (recumbent bike)