18 Feb 16: DC 3.3

4 miles bike

1215 Platinum 

A Bench press 90x10+4+3=17 (+3)

B DB lateral vs 2 small chains/side 7.5sx11+4+3=18 (+3)

C Dip machine 81.8x11+7+4=22

D Hammer MTS pulldown rev grip 40sx10+5+4=19 (+4)

E Exigo row vs miniband 35x10+5+4=19 (+4)

F EZ curl 20x9+4+3=16

G Hammer curl alt cross 15x9/s

*60s stretches

H 20mins elliptical ss