Friyay

5 minute bike

Core Circuit x2
30 crunches
12 back raises
18 sit-ups
12 back raises
12 leg raises
12 back raises
15 bicycle twists
12 back raises
15 russian twists

Arms
hammer curls (3x10)
tricep kickbacks (3x10)
s/f/u (3x7,6,5)
normal curls (3x10)
overhead tri press (3x10)
shoulder press (10,8,6 increases weight)