20 min easy bike warm up

+

A1. DB Weighted Lunges, 4 x 30 steps, rest 90 sec

25lbs

A2. DB Arnold Press @ 20X2, 4 x 15 reps, rest 90 sec

30lbs

B1. Goblet Squats @ 40X1, 4 x 12 reps, rest 90 sec

44lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 90 sec

10

C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 30 sec

C2. Hollow Hold, 3 x 20 sec, rest 30 sec

C3. Side Plank, 3 x 20 sec/side, no rest b/w sides, rest 30 sec

Tuesday

A1. Deadlift @ 40X1, 4 x 12 reps, rest 90 sec

205lbs

A2. Chest Supported DB Row @ 20X2, 4 x 12 reps,

rest 90 sec

30lbs

B1. Single Leg RDL @ 30X1, 3 x 10/leg, rest 30 sec b/w sides

53lbs

B2. Back Extensions @ 20X2, 3 x 15, rest 30 sec

B3. Barbell Curls, 3 x 15 reps, rest 60 sec

65lbs

+

15 min @ easy pace

Row 500m

10 Reverse V-Ups on Swiss Ball

15 Unweighted Good Mornings w/ Hands behind head- focus on stretching hamstrings and keeping low back straight

Wednesday

3 rounds straight through for time:

30 Alternating Lunge Jumps

15 Clapping Push Ups

10 Strict Pull Ups

12 V-Ups

Rest 60 sec b/w rounds

9:00

+

20 min @ easy pace

Bike 30 Cals

Row 500m

Run 400m

100’ Bear Crawl

Got 1 round went way to slow on bike

Thursday ( Didn't make it this day )

A1. Front Rack Russian Step Ups w/ 65#, 4 x 12/leg, rest 30 sec b/w legs

A2. Russian KB Swings, 4 x 15 reps, rest 60 sec

A3. Goblet Squats @ 3030, 4 x 12 reps, rest 60 sec

A4. Weighted Side Bends @ 2020, 4 x 15/side, rest 30 sec b/w sides

+

10 min easy bike cool down

Friday

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 20 sec, rest 30 sec b/w arms

15, 15, 13, 12

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in
20 sec, rest 45 sec

15, 12, 11, 12

A3. DB Bicep Curls, 4 x AMRAP in 20 sec, rest 45 sec

16, 16, 13, 12

A4. Standing Overhead Tricep Extensions, 4 x 20 sec, rest 45 sec

+

3 rounds for time:

15 Burpees

15 V-Ups

7:54