Prework: 6 min jog and spring
Post: 10 min bike

Triceps:
Lying crossface ext.: 10x17.5, 8x20, 6x20, 6x20
Close Grip Presses: 10x85, 8x95, 6x100, 6x100

Biceps:
Barbell Preachers: 10x50, 8x55, 6x55, 6x55
Standing hammers: 10x25, 8x27.5, 6x30, 6x30

Abs:
Side leg raises: 4x15
Crunches: 2x15
Ball crunches: 2x15

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