warm up: bike & banded pullups

one arm DB row 4 x 12

straight arm pull downs 4 x 12

Iso lat pulldown 4 x 12

loose tricep extensions on smith 4 x 12

tricep push downs with straight bar 4 x 12

single arm banded tricep push down 2 x 30

Conditioning: 25 mins on bike; 1 min intervals level 7, level 12 102rpm.