DEAN BASS

Get HOME STRONG! Perform sections in CIRCUIT STYLE with no gaps (optional) – CHIN PUMPS or full CHIN UPS (pick one)  

PRE BIKE BLAST

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STEP WAR

COMPLETE AS A NON STOP CIRCUIT 3+ SETS

SHOULDERS & BACK BLAST

SHOULDERS & BACK! Perform ‘A’ section as a non stop Circuit 3+ sets – All else 30 SECONDS REST between sets PALMS DOWN on R. Band Rows. Add HOLD reps… Careful on the SHOULDER PRESS! Ideally 3 to 4kg dumbells for the LATERAL RAISERS Option to reduce the exercises and perform over 2 sessions…

APOLLO SPLIT # 2

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APOLLO SPLIT # 1

OPTION TO LAYER IN EXERCISES CHEST FLY Elbows locked, join hands – turn palm up on CLOSE section HOSTAGES Chind driving into chest throughout – REP & REST – do not PUMP