Monday

Cardio HIIT - consists of 35 minute cardio session. 5 minute warmup. Alternating 2 minute sprint 175 on HRM, 2 minute recovery 145 on HRM.

Functional Training consisting of athletic Training Drills.

Tuesday

Cardio Steady State Hill - 45 minutes 135 HRM

Legs and Shoulders - Heavy Lift

Walking Lunges

3 x 15 Straight Leg Deadlifts

3 x 15 Squats

3 x 15 Sumo Deadlifts

3 x 15 Donkey Kicks

3 x 15 Calf Raises

Shoulders

4 x 12 Arnold Press

4 x 12 Lateral Shoulder Raise

4 x 12 Upright Row

4 x 12 Front Raise

Power Yoga

Wednesday 

Cardio HIIT - consists of 35 minute cardio session. 5 minute warmup. Alternating 2 minute sprint 175 on HRM, 2 minute recovery 145 on HRM.

Functional Training consisting of Athletic Training Drills.

Thursday 

Cardio Steady State Hill - 45 minutes 135 HRM

Back with Chest

Pullups (Assisted As Many As Possible

3 x 12 Seated Rows

3 x 12 Lat Pull Down

3 x 12 1 Arm Bent Over Row

Pushups - As Many As Possible

3 x 12 Incline Chest Press

3 x 12 Flat Chest Press Hands Together

Mat Pilates

Friday

Day Off

Saturday 

Cardio Steady State Hill - 45 minutes 135 HRM

Yoga

Functional Training consisting of Athletic Training Drills.

Sunday 

Cardio HIIT - consists of 35 minute cardio session. 5 minute warmup. Alternating 2 minute sprint 175 on HRM, 2 minute recovery 145 on HRM.

Heavy Lift - Bicep and Tricep

Bicep Pullups (Assisted As Many As Possible)

3 x 15 Alternating Bicep Curls

3 x 15 EZ Bar Bicep Curls

3 x 15 Single Arm Cable Curls

Tricep Dips (Assisted As Many As Possible)

3 x 15 Scull Crushers

3 x 15 Single Arm Cable Push Downs

3 x 15 Single Arm Dumbbell Kickbacks.