WARM UP

  • 5 minutes easy jog or ride
  • 5 minutes mobility (VIDEO HERE)
  • 10 body weight squats (60 seconds rest)
  • 10 body weight single leg dead lift (5 right leg / 5 right leg) (60 seconds rest)

MAIN SET

  • 3 x 90 seconds Bulgarian Split Squat (45 seconds left leg / 45 seconds right leg)
    Take 1 minute between sets 
  • 3 x 90 seconds Donkey kicks (45 seconds left leg / 45 seconds right leg)
    Take 1 minute between sets 
  • 3 x 45 seconds Shoulder Fly 
    Take 1 minute between sets
  • 3 x 45 seconds Swim Pulls
    Take 1 minute between sets
  • 3 x 45 seconds Bicep Curl
    Take 1 minute between sets

COOL DOWN

  • 5-10 minutes easy jog or ride