Weights 1:20:00 [4]
After 10 min WU on bike did 3x15 squat jumps to high step. 5 of 12 max strength - 4 sets of leg press (12 reps - 270, 360, 10 reps - 450, 8 reps - 500 #). 4 x 12 hamstirng curls (cable machine) at 11, 4 x 15 calf press machine 22 and 23. 3 sets - Single arm lats (20 on machine), single arm row (15 on machine), 15 reps deadlift and row (full stack on machine), close grip pull-ups. 20 min of abs - 3 x 20 kayak crunches w/15# ball, 3x15 weighted ball crunches with 12# behind head, 20 sec side plank on ball, 3x15 lower back extensions. 10 min CD on bike.
