A complete waste of time is if your view of the world is the same as it was 10, 15, 20 years ago.
Today's Training:
AirDyne (arms only) for ten minutes then another ten minutes combined legs and arms
Bench"
From the distance of a one board bench set the pins to "Anderson" Press 6 reps. Increase the weight until you don't get six reps.
DB Floor Press: 3x12
Band Tricep Pushdown: 200 reps in as few sets as possible
Cable Fly: 3x12
Bike Commute: 18 minutes
Run: Sprints: 5x100 yards after warm up
