Extra Day. Keeping everything light using bands, BW or light weight for high reps.
10 minutes on the bike
Belt Squat Marching 6 x 1 minute
Good mornings on the PitShark 5 x 20
Heel touches with band 4 x 15 each leg
Abductions with mini band x 100
Band pushdowns x 100
Pull aparts x 100
Static Abs 5 x 20
Hanging Leg Raises 3 x 10
Bike: 10 more minutes
"A pyramid is only as tall as it's base."