You have to be ok with getting your ass handed to you and then showing back up the next day.

Today's Training:

Cycle: Commute

Ab Wheel: 4x12

Suspended Knees to Elbow: 4x12

Ab Crunch: 100 reps

DB Row: 4x8

V bar Lat Pulldown: 4x8

DB Pullover: 3x12

DB Curl: 4x8

DB Supine Tricep Ext: 4x12

DB Hammer Curl: 4x8

V Bar Tricep Pushdown: 4x12

Concentration Curl: 100 reps

Dips: 4x12

Cycle: Commute