3 miles bike
1130 Platinum
16-20 sets
A Hammer MTS row (pronated) 30sx10, 35sx8,8,8(1s squeeze all reps)
B Deadstop DB row 45x10, 50x6+3+2=11RP
C Lat stretchers 35x15, 42x15, 49x10,10
D One-arm Hammer MTS pulldown 40x10+5+4=19RP
E DB shrug 45sx8,8 (3s squeeze every rep)
F Pull-through 10x12,12
Meals
0900: Bacon sandwich
1200: PWO 1.5 scoops whey
1400: Grilled chicken breast sandwich
1800: Sausage, piece of bread
2000: Chicken breast w/prosciutto, roast potatoes & peppers
2100: Strawberries & cream
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