DAY 1 ( FULL BODY)
 
10 Minutes Steady State Biking

Barbell lat stretch 30s-1min
Dowel flossing x10/10/10/10
Standing T- Rotations (1 leg up) 10/10
Standing Hip CARS & Hamstring Swoop 10/10
1 Set
 
Zercher Squat x10
calf raises (2 up 1 down)x10/10
Tib raises x20 
3 Sets
 
Purple Band RDL pull through x10
SL stepdown 10/10
3 Sets
 
Landmine press x12/12
Landmine row x12/12
Landmine Anti Rotation x12/12
3 Sets
 
Cable Rear Delt fly x 12
Cable chest fly x12
4 Sets
 
Lu Raises x15
3 sets
 
7 Minutes Steady State Cardio
 
DAY 2 ( CARDIO/ CORE)
 
10 Minutes Steady State Warm up
 
Db Standing windmills 10/10
Standing Hip Cars 10/10
Trx Hanging cat-cow 10/10
1 Set
 
Ardynne/ski erg 30s on 30s off 5 mins
 
TRX supported split squat x10/10
TRX row x20
cable bicep curls x10
cable tricep pushdowns x10
SL step ups. 15/15
3 Sets
 
5 Minutes Cool down