Warm-up
5 minutes bike
Two rounds of:
20 hip hinge (hold light weight at chest)
20 DB single leg RDL (10/leg)
20 kneeling press press (10/side)
A. Every 30 seconds for four rounds:
10-12 DB benchpress
10-12 DB bicep curl
10-12 DB row
10-12 DB overhead press
B. Cardio
20 minutes bike
45 minutes light run
