Notes
Speed on the bike today. Hammered for pretty much the whole ride, which was good.
Then, I stretched a little and did my normal 3 minutes of planks, 20 knee-strengthening exercises (each leg), and 20 pushups.
Then,
3 sets of:
15 bench press reps with 2 12-lb weights
3 standing single-leg T pose reps (each leg) with 12 lb med ball (really hard!!)
10 supermans
3 sets of:
15 tricep curls with 12-lb weight
10 dead lifts with 2 12-lb weights
10 abs crunches where I keep straight legs, lift, push to the ceiling, and come back down