9/10 - Back and Hams
Pull Ups - x8,7,6,4
Bent Over Row - 2 warms/205x8x3
Straight Arm Pull Down - 1 warm/60x10x3
SLDL - 2 warms/205x8x3
Leg Curl - 1 warm/70x10x3
1 Leg Leg Curl - 1 warm/40x10

30 minutes on bike
5 min warm up
15 sprints @ level 10
10 minute cool down