Hug Hard!

Monday:

10 minute warm-up

40 minute Bike at a moderate pace

5 rounds:
10 walking lunges with weight
10 Single Leg Romanian Deadlifts with the same weight you used for the lunges

Stretch


Tuesday:

1000m row

3 rounds:
500m row
10 push-ups
20 sit-ups

1000m row

3 rounds:
10 bi-cep curls
10 bench dips
20 bicycle kicks

Wednesday:

60 minute yoga

Thursday:

1 mile run easy

5 rounds:
run 1 minute fast,  4 minute easy

1 mile run easy

5 rounds:
10 back squats
10 romainian deadlifts


Friday:

45 minute Bike

4 rounds:
10 Bench press
10 tricep kick backs
10 Dumbbell rows


Saturday:

5-10 mile run

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