Bike Interval
3 sets:
3x (2min at mod/fast, 1min at hard (standing))
No rest b/t reps & 5min at easy b/t sets

3 rounds
10 dumbbell hammer curls (moderate) (each side)
10 double dumbbell skull crushers (moderate)

3 rounds
15 Lat Pull Downs (moderate)
15 Double Dumbbell Z Press (moderate)

3 rounds
30 banded curls (light)
15 dumbbell kickback extensions (light) (each side)

3 rounds
30 banded rows (light)
30 banded Arnold press (light)