3/5

 A. Seated triangle pulley row, 10-12x3, rest 1 min

40#, 50#, 50#. 12 for all.

B. Seated single sided bicep curl, 6-8 each arm x 3, rest 1 min between sets.

15#. 8 for all. 

C. Ab complex (10 alternating v ups in 10 buterfly sit ups x 4 sets)

Did this. 

+

For time: 
Row 1k 
Run 1 mile
Bike 60 cals 

Total time: 21:30.2