5 minutes stretch
1/2 mile run
3 sets 15 reps standing calve raises (super light more for stretch)
4 sets 20 machine front raises
superset with
15 side laterals with 10# plate
3 rounds of the following
1 minute thrusters with 20# ez bar
1 minute straight leg deadliest with same weight
1 minute body weight squats
1 minute push presses with 20# ez bar
1 minute rest
repeat 2x for a total of 3 rounds
3 minute plank hold
3 sets of 12 hanging leg raises
Mind you I am sore from the past two days…. Great workout! 🙂
