01 Apr 15: Arms 1.1

7 miles bike

0920 ABW

A1 BB curl 15x5x12+6 slow

A2 French press 20x5x15 

B1 DB hammer (last set strip) 7.5sx5x12

B2 Bar pushdown 15x5x20+20 partials

C1 Inc alt DB curl 7.5sx3x6+4

C2 O/h role extn 15x3x15

(5 count all sets)

D1 Conc curl 7.5x5x12

D2 Kickback pronated 7.5sx5x12

E Run 0.5km

1500: 1hr basketball