Thursday

Jump Squat
20, 20

Walking Lunges
30, 30

Plyo Pushups
20, 20

Chins - Mixed Grip
15, 10

Then 25 mins on the mountain bike



Saturday

Speed DL
276x3 - 6 sets

Push Press
185x5, 185x5, 205x3, 135x10

Hammer Curls
(50'sx8/30'sx6/20'sx6,15'sx6)

Underhand Tri Pulldowns
(85x8/55x10/40x10)

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