*gonna fly now plays in the distance*

10min warm up (elliptical) 1mi

3 sets db row, 1x12 @ 17.5, 2x12 @ 20

db press 60•, 3x10 @ 12.5 (blegh right shoulder owie)

1 arm db curl, stand, 3x8 @ 15

standing band twists, 2x8

lat pulldown, 3x12 @ 60/65/70

cable rope triceps pulldown, 2x12 @ 25

5min warmup, 1037m

10min warm up (elliptical) 1mi

3 sets db row, 1x12 @ 15, 2x10 @ 20

db press 60•, 2x10 @ 12.5, 1x10 @ 15

1 arm db curl, stand, 3x8 @ 15

standing band twists, 2x8

lat pulldown, 3x12 @ 55/60/65

cable rope triceps pulldown, 2x12 @ 25

warm up: 5min, 1090m

4-3-2-1-2-3-4, 1min rest between sets

12min warm up (elliptical) 1.25mi

3 sets db row, 2x12 @ 15, 1x10 @ 17.5

db press 60•, 3x10 @ 12.5 (right shoulder is sore...)?

1 arm db curl, sit then stand, 2x8 @ 12.5, 1x8 @ 15

lat pulldown, 2x12 @ 55

cable rope triceps pulldown, 2x12 @ 25

cable face pulls, 2x12 @ 20

love to be sick for aseveral days, great fun

10min warm up (elliptical) 1mi

3 sets db row, 3x12 @ 15

db press, 3x10 @ 12

1 arm db curl, standing, 2x8 @ 12, 1x8 @ 15

lat pulldown, 3x12 @ 17.5kg

standing band twists, 2x8

9.45min warm up (elliptical) 1mi

3 sets db row, 3x10 @ 15

incline db press, 3x10 @ 12.5

1 arm db curl, standing, 3x8 @ 15

standing band twist, 2x8 each side

lat pulldown, 2x12 @ 55

cable rope triceps pulldown, 2x12 @ 20#

warmup 1000m

6 rounds, 2min on 1min easy

9.15min warm up (elliptical) 1mi

3 sets db row, 1x10 @ 12.5#, 2x10 @ 15 (go up next time)

incline db press, 3x10 @ 12.5

1 arm db curl, standing, 1x10 @ 12.5#, 2x8 @ 15

standing band twist, 2x8 each side

lat pulldown, 2x12 @55, 1x12 @ 65

cable rope triceps pulldown, 2x12 @ 20#, 1x10 @ 25

10min warm up (elliptical) 1mi

3 sets db row, 1x10 @ 12.5#, 2x10 @ 15

incline db press, 1x10 @ 10#, 2x10 @ 12.5

1 arm db curl, standing, 1x8 @ 12.5#, 2x8 @ 15

standing band twist, 2x8 each side

lat pulldown, 3x12 @55

cable rope triceps pulldown, 3x12 @ 20#

14.30min warm up (elliptical), 1.5mi

3 sets db row, 3x10 @ 12.5#, 1x10 @ 15

incline db press, 2x10 @ 10#, 2x10 @ 12.5

1 arm db curl, standing, 3x8 @ 12.5#, 1x8 @ 15

standing band twist, 2x8 each side

lat pulldown, 3x12 @55, 1x10 @ 55

cable rope triceps pulldown, 2x12 @ 20#, 1x10 @ 20

standing band twist, 2x8 each side

3 sets db row, 3x10 @ 12.5#

incline db press, 2x10 @ 10#, 1x10 @ 12.5

1 arm db curl, sitting, 3x8 @ 12.5#

lat pulldown, 3x12 @55

cable rope triceps pulldown, 2x12 @ 20#

8min warm up (elliptical)

standing band twist, 2x8 each side

4 sets db row, 2x10 @ 12.5#, 2x8 @ 15#

incline db press, 2x10 @ 10#, 2x10 @ 12.5

1 arm db curl, sitting, 2x8 @ 12.5#, 1x8 @ 15#

lat pulldown, 2x10@55, 2x10 @ 70# (shoulder feels weirdly crinkly, keep it light)

cable rope triceps pulldown, 1x12 @ 20#, 1x10 @ 25# (HARD)