Friday

Hip opener-3 reps a side
Shoulder rotations-15


4 rounds of:
Dual cable curls-12 reps
Cross body extensions -12 reps a side
Side jack knifes-20 reps

Then 3 minutes of 30 second intervals on the bike. 30 seconds easy then 30 seconds max effort.

Then 4 rounds of:
Reverse grip dumbbell curl-12 reps
Over head dumbbell extensions-12 reps
Plate crunches-24 reps

Then 3 minutes of 30 second intervals on the bike. 30 seconds easy then 30 seconds max effort.


Then 4 rounds of:
21 Barbell curls
21 skull crushers
20 hanging knees to elbow

then 3 minutes of 30 second intervals on the bike. 30 seconds easy then 30 seconds max effort.


Cool Down stretches