7 miles bike
A1 DB curl (3s neg) 10sx4x8
A2 Bar pushdown (pause & flex) 15x4x12
A3 HLL 3x10
B1 BB curl (2s neg) 20x4x10
B2 Lying DB extn 10sx4x10
B3 Kneeling cable crunch 30x3x12
C1 Hammer curl 10sx4x8
C2 Dip BWx8, 10x8, 15x8, 20x8
1400: 1hr basketball
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