Warm 10min bike
post 20min cardio circuit (rope, stadium strs. plyo, sprints)

Shoulders
Military Press: 15x55, 12x60, 10x65, 8x65
Machine delt fly: 14x75, 12x90, 10x90, 8x105
Arnold press: 14x45, 12x50, 10x50, 8x55

Forearms
Reverse barbell curls: 10x40, 10x40, 10x45

Abs
Twists 15x3
leg raises 15x3
crunches 15x3
side leg raises 15x3
front kicks 15x3

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