DAY 1 ( FULL BODY)
 
10 Minutes Steady State Biking

Trx Lat Stretch 1 min
Dowel flossing x10/10/10/10
Banded T- Rotations (split stance) 10/10
Standing Hip Ciricles
1 Set
 
Zercher Squat x10
calf raises (2 up 1 down)x10/10
Tib raises x20 
3 Sets
 
Db RDl Temp3-3-1 x10
SL step up 10/10
3 Sets
 
Landmine press x12/12
Landmine row x12/12
Landmine Anti Rotation x12/12
3 Sets
 
Incline Db bench Press x12
Band Facepulls x12
4 Sets
 
Lu Raises x15
3 sets
 
7 Minutes Steady State Cardio
 
DAY 2 ( CARDIO/ CORE)
 
10 Minutes Steady State Warm up
 
Shoulder Cars 10/10
Standing Hip Cars 10/10
Trx scap pull x12
1 Set
 
Ardynne/ski erg 30s on 30s off 5 mins
TRX Tempo Squat 3-3-1 x10
TRX supported split squat x10/10
TRX row x20
Db bicep curls x10
BB tri Pushup x10
Lateral lunge iso 20s/20s
Db Front to Lateral raise 10/10
3 Sets
 
5 Minutes Cool down