Happy Fall

Monday:

10 minute warm-up

Bike:
3 rounds: 5 minutes easy 5 minutes fast

5 rounds:
12 bench press - Find a weight that you can complete all 10 without stopping
10 ring rows
6 hollow holds https://www.youtube.com/watch?v=NwZ0_FOJ4D0

Cool down - Stretch


Tuesday:

10 minute warm-up

3 rounds:
25 squats
5 knees to elbow hanging on the pull-up bar https://www.youtube.com/watch?v=kqOgtFcqWbE
1 mile run

Cool down - Stretch


Wednesday:

60 minutes of yoga


Thursday:

10 minute warm-up

100 Walking lunges
100 Romanian deadlifts - With light weight https://www.bodybuilding.com/exercises/romanian-deadlift
100 Sit-ups

30 row or bike at a moderate pace

Cool down - stretch


Friday:

10 minute warm-up

5 rounds
12 Shoulder press http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-shoulder-press
12 Bi-cep curls. https://www.youtube.com/watch?v=uO_CNYidOw0
1000m Row

Cool down - Stretch


Saturday:

10 minute warm-up

Run 5-10 miles




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