Friday - Sept. 27

Erg - 2000m - time 7:02.1

KB Armbar
 x 16, 20, 24kg

Incline Bench - axle
5 x 95, 135#
3 x 185, 210#
2 x 240#

Incline DB Press
10 x 50, 70, 80#

15 minutes (EDT) - 9 sets of each
Pullups - standard bar x 5
Dips x 8

Preacher Curl
8 x 25, 75, 85, 85#

Ab Wheel
3 x 10