Bike:
3.15 miles to and from gym
Gym:
Biceps:
Dumbbell Curl Twist 3 sets @ 25lbs
Dumbbell Curl Straight 3 sets @ 25lbs
21's 3 sets @ 30lbs
Hammer Curl 3 sets @ 25lbs
Peels 1 set @ 65 - 55 - 45
Triceps:
Ropes 3 sets @ 70lbs
Skull Crushers 3 sets @ 30lbs
Cable Pushdowns 3 sets @ 70lbs
Dumbbell Extensions 3 sets @ 55lbs
Abs:
Various between each set
Crossfit:
75 S jump rope
75 running jump rope
3 sets of:
Bleechers (up and back)
10 Burpees
100m sprint
5 pull-ups
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