7 miles bike
A1 Bench 60x15
A2 Chin-up 4xF
A3 Narrow pulldown 45x4x12
B1 Cable flye (flex) 10sx15
B2 Dip 4x15
B3 DB row (supinated) 20x4x10
C1 Bench plyo push-up 4x10
C2 Bench push-up 4x10
C3 Low row wide 40x4x10
D1 Standing rope crunch 25x3x12
D2 Woodchop 10x3x10
D3 Bicycle 3x25
D4 Small leg raise 3x10
All rounds no rest between sets, 60s between rounds.
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