Day 1

30 MIN SPEED RIDE

Day 2

45 MIN HIIT

Day 3

20 MIN HILLS

Day 4

EASY RIDE

Day 5

SORE DAY! Do video then these sets

Super Band Chinups – as many as you can
Half Tabata Pushups – 4 sets of 20 sec – 10 sec rest
Half Tabata Judo Pushups – 4 sets of 20 sec – 10 sec rest
Half Groin Angle Overhead Press – 3×10 each arm – see link below

Half Groin Angle Press

Super Band Lat Pulls – 3×10 – click the link below

Band Lat Pull

Tabata Skull Crushers – 8 sets of 20 sec – 10 sec rest
21 Arm Curls – 3 sets of 7 lower half curls, 7 upper half curl, 7 full bottom to top curls

30 MIN HILLS

Day 6

30 MIN SPEED RIDE