7 miles bike
1515 ABW 26 sets
A1 Pull-up 5 sets
A2 Single arm DB press 15x5x10/s
B1 Neutral strap pulldown 50x12, 45x12, 40x12, 35x15, 30x20
B2 Cable side raise 2.5x5x20/s
C1 Rope curl 10x3x20
C2 Ab wheel 3x10
*All rounds 60s rest
D 10mins ski elliptical @12