10/10/12

Pullups
12 reps total

1a Lat pulldowns 2xamrap
80x15
90x15

2a standing dbell military 2xamrap
20x20
25x15

1b rolling tricep extensions 4x8
30

2b hammer curls 4x8
25

Ab circuit 2 x
toe touchesx10
flutter kicksx30 total
russian twistsx30 total

Pushup ladder timed
10,9,8,7,6,5,4,3,2,1 4:00

Bike Intervals
10 secs on 20 secs off for 10 sets