5 miles bike
A SLDL (3/4 reps) 60x10, 80x10, 100x10
B Single leg extn 50x4x6/side (non-stop)
C Leg curl 90x4x12
D Hammer MTS (CT, 3 sets then move feet higher) 8x10, 6x10,10, 7x10, 8x10, 9x10
E DB lunge 10sx3x10/side
F Seated calf 20x3x35
G Calf press (had to use Smith) 5x10
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