Monday, July 30th

Bike
3 min warmup
3 min lvl 20 > 50 rpm
3 min lvl 10 > 140 rpm
3 min lvl 1 > 145 rpm
4 x 30 second sprints @ lvl 1 (approx 170 - 180 RPM) with 1 min recovery

Weights
30 @ 35/hand Bicep Curl
40 @ 50/hand Shoulder Shrugs
30 @ 90 Ab Crunches (I think it was 90)
40 @ 210 Hip Abduction (inside out)
30 @ 215 Quads