I've cancelled on my workout partner tonight but I've suddenly been jolted back to life!  Heading to the gym :)

Cardio
10 minute warm up spin
2 min acceleration heavy resistance 1 min easy spin low resistance X3
1 round of tabata

Triceps  3 X 10-12
Seated tricep extensions
Skull crushers
Reverse tricep pull downs + tricep push downs 
Straight arm pull downs

Biceps 3 X 10-12
BB curls 
Incline DB curls 
Hammer curls
Narrow grip pull ups 


Tomorrow AM
Paddle machine has been resurrected.  I've placed it back in the middle of my living room.  Mirrors are up and strategically placed. I'll be primarily focusing on form this week.  

500 m easy 
200 m hard 
5 minute rest  
Repeat

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