Weeks 1-2 – Hips/Back Sets Reps Cadence Rest



A. Deadlift 4 12,8,6,8

B1. RDLs 3 8 to 10

B2. Yates Row ” “

C1. Pull-ups 3 4 to 8

C2. Seated Cable Row 12 to 15

C3. Inverted Row 20

D. Hamstring Curl 5* 5,5,5,5

E. Bent-over Dumbbell Row 5,5,5,5,5

Bike to park 20min
100 burpees , then A1- back bends 3×10, a2- leg raises 5×12, planks 3x1min each side and 1min front,

bike to beach (20min)20 high jump burpees and 1min mountain climbers 5 rounds

bike 40-60  min

home 100 burpees then

10 weighted decline situps, 50 burpees x 4 rounds

5×5 pullups, 5×8 med ball pushups, 3x1min weighted flutter kicks….


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