| 5min Warm Up Spin | |||
| 1min Work | 5 Rounds at 1:1 Rest | ||
| 30 sec Work | 10 Rounds at 1:1 Rest | ||
| 1min Work | 5 Rounds at 1:1 Rest | ||
| 5min Cool Down Spin | |||
P.M - Strength Pers
| 1,1,1,1 Floor press | |||||
| 4 x 6 bent over row | |||||
| 3 x 15 rolling tricep ext | |||||
| 3 x 10 side bends | |||||
| 3 x 5 DB shrugs + 10 toes to bar |
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