5/4

WED

Bike AM 1hr Then later 12x25sec sprints w/30sec rest PM) yoga stretches+ planks+backbridges+3×12 ab roll outs/ 100 pushups 3×60 sec mountain climbers/5×8 invert chins

Thursday push #2 (phase 2/split 1)

A1) front squats 4×10

A2) leg press 4×8-10

B1) POWER Mil press 5×5-6

B2) seated calf raises 5×8

C1) incline bench 4×8

C2) incline DB fly 4×8

D1) DIPS 4×6

D2) lateral raises/iron cross 4×10

AB rotations 5×10 leg raises/ 5×15 decline situps

3x1min ab twist/ 5×8 invert chins

Bike 15-20min hard home/

Stretch/100 pushups/planks/back bridges/50 burpeess

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