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
- 5 x 30 seconds Surfer Squat
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 Chest Press
Take 1 minute between sets
COOL DOWN
- 5-10 minutes easy jog or ride
