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