Dynamic upper body warmup + Excercise bike
Flat DB bench warmup + some pull-ups
1. 5x6 Flat DB bench @ 80#x2 (>rest)
T-bar wamrup
2. 5x6 T-bar rows @ 90#
3a. 4x12 decline DB flies @ 25# x2 (mod rest)
3b. 4x12 cable face pull @ 110# (mod rest)
4a. 2x12 pull-ups with slow eccentrics on last 5 (min rest)
4b. 2x20 pushup w/ feet on ball (min rest)
5a. 3x10 ab wheel rollouts from knees (no rest)
5b. 3x10 leg raises (no rest)
Bike cooldown + stretch
