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Exercises

Set 1: 1 round
Cycling
Cycling
15 minutes
Elliptical
Elliptical
10 minutes

Set 2: 3 rounds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
10 reps
Rest
Rest
45 seconds
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
45 seconds
Bench Dips
Bench Dips
10 reps
Rest
Rest
45 seconds

Set 3: 3 rounds
V-Sit Holds
V-Sit Holds
30 seconds
Rest
Rest
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Rest
Rest
30 seconds
Hanging Knee Raises
Hanging Knee Raises
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Bicep Stretches
Bicep Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Wide Leg Stance
Wide Leg Stance
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute


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