single leg hamstring curl 10x20, 40, 50, 60
single leg machine leg lift 10x30, 50, 70, 80
squat 10x95, 145, 195, 205
standing calf raises on block 10x205, 255, 305, 355
donkey calf raise 10x 4 sets
half range machine crunches 10x 100, 120, 150, 190
full range machine crunches 10x 70, 100, 140, 150
cable crunches 10x120 x3 left right middle
machine leg tucks 10xleg 10x10 10x15 10x20 left right middle
hypers 10x bw 10x25 10x35

walk
1/4 mile warm up, cool down
16:05 1st mile
16:07 2nd mile
16:03 3rd mile

very cold today for SC 40 degrees during walk

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