Warm-up:
Bike 3.15 miles to gym
push-ups
pull-ups
Stretch
Strength:
Incline Dumbbell Bench 8 x (45 - 55 - 60#)
Hanging Leg Raises 3 x 15
Dumbbell Shoulder Raise Front 3 x 5 (20#)
Dumbbell Shoulder Raise Side 3 x 5 (20#)
Hammer Curls 3 x 10 (20#)
Triceps Rope 3 x 8 (80#)
Rope Abs Crunch 3 x 10 (80#)
Thrusters 2 x (45 - 85#)
Deadlift 2 x (145 - 155#)
Abs Scissor Kick & In/Out 3 x 20
Push Press 3 x 8 (85#)
Decline Sit up with 10# Med Ball Toss 3 x 15
Bicep Curls 3 x 8 (70#)
Skull Crushers 3 x 8 (70#)
3 x 10 Toes to Bar
Man Maker 2 x 6 (20#)
Cardio:
Row 2k in 8:05 (So close to beating my PR. I would have done it but what I thought would be my last pull left me with .0001. That last pull to get me over was the difference.)
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