Thursday: 

• Lunges

• Single-leg deadlift (DB) 

• Lateral pulldown

• Core exercises 

• Deadlift

• Farmer Walks  

Friday: 

• Chest flat. For example, DB fly. 

• Shoulders 

• Cardio: Your 20-minute pedal-fast cardio is great. You can mix it up with HIIT intervals (e.g., 30 sec fast pedal, 30 sec slow pedal) to add more explosive conditioning. 

Saturday (wakeboard): 

• Core exercises  

• Mobility stretching 

Sunday (wakeboard): 

• Core exercises  

• Mobility stretching