Saturday
15 mile bike ride on the Rocky Branch and Walnut Creek Trail
Friday
Deadlift with band 4x8
Fore arm reach plank 4x8
Jump rope 4x50
Sprint 3x100m
Band row 3x12
Lateral plank walk 3x12
Diagonal later raise with band 3x6
Sprint 3x100m
Bent over row 3x10
Ball Hamstring curl 3x10
Bicep curls 3x10
Sprint 3x100m
Leg raises 3x10
Bicycle crunches 3x10
Plank hip dips 3x10
Sprint 3x 100m
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