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)
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)