7 miles bike
1030 ABW
A EZ bar curl +15x5x10 w/10s rest
B Hammer curls 7.5sx5x10 w/10s rest
C EZ Bar Preacher curl +10x2x10
Rope pushdowns - 2 sets of 12 to warm up - then this tri-set 3 times:
D1 Rope pushdown 40x15
D2 Dip between benches 20x10
D3 Pronated kickback 5sx6
(No rest triset, 3 rounds)
E1 Skullcrusher EZ+10x10
E2 Seated overhead dumbell extension 12.5x8
(No rest superset, 2 rounds)
F1 Toe press 130x3x60s
F2 Leg raise x4x15
F3 Kneeling cable crunch 26.25x4x15
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