Ben's Workout 9/5/13

Warm-up:

Bike 3.15 to gym
Row 1000m
Stretch

Strength:

Bench 5 x 8 x (45 - 135 - 155 - 175 - 185#) - only got 4 at 185
V-ups 3 x 10
Scissor Kicks 3 x 20
Scissor Kicks In/Out 3 x 20
Side Plank Shoulder Raise Left 3 x 8 15#
Side Plank Shoulder Raise Right 3 x 8 15#
Reverse Pull-ups 3 x 10
Butterfly Sit-ups 3 x 15
Bicep 21's 3 sets at 65#
Skull Crushers 3 x 8 65#
Decline Sit-ups with 10# Med Ball Toss 3 x 10
Incline Dumbbell Press 3 x 10 45#
Rear Delt Flys 3 x 10 70#
Overhead Triceps Raise 3 x 8 45#
Rows 3 x 8 50#
Strict Pull-ups 3 x 3
Hanging Leg Raises 3 x 10
Thrusters 1 x 10 45#