AM
- Incline press (smith machine) - 105# 2x15, 1x10, 1x7
- Incline dumbbell press - 30# 3x15
- Crunches/Sit-ups - 3x20
- Push-ups boca balls (kneel) 3x10
- Medicine ball overhead throws - 5kg 2x50
- Medicine ball lateral throws - 5kg 2x50 (each side)
- Rowing machine - resistance level 10, 30 minutes
- Pull-ups - 3
- Fixed gear bike ride - 20 miles (Colchester to Milton and back)