10/15

A. Bent over single sided Dumbbell rows, 6 each armx3; rest :15 sec between sides/rest 1:30

20# for all. 



B. Seated single sided bicep curls, 8 each sidex3; rest :15 sec/rest 1:30 

15# for all. 

+

5 Ring rows
5 GHD Sit ups 
25 Cal Assault bike
Rest 1 min
X3

Did this.