Mobility warmup prior to both sessions.
1145 - At work
A1 EZ curl +30x8+3+2=13RP
A2 EZ rev curl +20x6+3+3=12RP
S1 Bicep stretch 60s
B1 Leg curl 60x8+5+5=18RP
S2 Hamstring stretch 60s
C1 Plank w. 1 foot elevated 2x45s
D1 Medball slam 5x10,10
D2 45˚back raise 20x15,15
E1 4-way cable neck 3.75x10
E2 Hanging leg raise BWx15,15
1830 - At PP
A1 Leg press (st) 5,4,3 plates x10
A2 Leg press static hold x60s
A3 Leg extn. (st) #8x20, #6x8, #2x12
A4 Close-stance squat (st) 60,50,40x10
A5 Stepups @12" 15'sx10
S1 Quad stretch 60s
B1 Seated calf raise 70x12+8+6=26RP
S2 Calf stretch 60s
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