Sunday - back squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5

Chins

53 x 10,10,6

Cable row

135 x 8,8,8 slow

Cable crunch

180 x 8,8,8,8

Back extension

BW x  20,20

Weight 179

Bike home 2 miles