Andre Rizzo 2016/03/15

• Bike warm up 5min
• Narrow squat walk 1×10
• Toe reach walk 1×20
• Kicking walk 1×20
• Side lunges 1×10 each side
• Stick overhead press 1×10
• Stick bend over stretch 1×10

Day 1:  Pull day 3-4 x 8-12, max 60sec rest

• Dead lift
• Lat pull down
• Back Squat
• Seated row

Day 2: Push day 3-4 x 8-12, max 60sec rest

• Bench press
• Shoulder press
• Dumbbell incline Chest press
• Front raises

Cool down

• Heel catch sit up (cycle = L, R, both) x10
• Leg raises with hip raises x30
• Bicycle twist x30