Tuesday - Press, upper body

Bike to gym - 2 miles

DB Seated Press

30, 60 x 5,5,5

Cable Row

150 x 10,10,10

+some with 'grenade' handle at lower weight

Cable Crunch

170 x 10,10,10,10

Dips

BW x 15,15,15,

Back Ext

BW x 25,12

Bike to work 4 miles