2k jog warm up
Static and Dynamic Stretching
Barbell Squats (150lbs)
6 sets of 15, 12, 10, 8, 6, 5
Leg Press (230lbs)
15 sets of 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Static Stretches
Seated Calf Raises (100lbs)
4 reps of 10, 12, 15, 20
20k Cycle 40 minutes
1k walk warm down

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