RSP W13D3

Strength:
Bentover Row 5x5
Chin Up 4x10
T-Bar Row 4x10

Accessory:
Spider Curl 4x10
Upright Row 4x10

Conditioning:
Bike Day - 15min Warmup spin, then 15x :30 Sprint/:30 Easy, 2min Recovery, 10x :30 Sprint/:30 Recovery, 5min Cooldown Spin