I ran 1 miles in 8:22

Then biked 4 miles

2 min wait Max pull ups(10,5,4)

15 lb thinking curls 3 x 10

3 x 21s with 10 lbs

assited wide pull up ( 5,5,5) 2 min rest

23 lb normal curls 3 x 10 did ab exercises inbetween

Bicycle crunches x 20 for all

crunches

ball crunches

plank for max time 65 secs