10 Apr 14: MD Wk1 Arms

7 miles bike

0900 ABW

6-8 sets / 8-10 sets

A1 Rope pushdown 35x4x12

A2 Cross body hammer 12.5sx12/s, 15sx2x10/s

B1 Rev band CGBP 100x8,10,8

B2 EZ bar preacher (CG) 15x10,8,8

C1 Inc EZ extn w/stretch pause 15x3x12

C2 EZ curl (WG) 20x2x8 w/3s descent