weights 30:00 [3]
Set 1:
10X seated lat pulldown, setting 9
elevated heel squat: 10X 20 lbs, 8X 25 lbs, 8 X 30 lbs
10X TRX row
Set 2:
10X overhead press, 15 lbs each side
12X leg extension, 25 lbs
10X lateral raise, 5 lbs
cycle (recumbent) 15:00
at the gym, before my weight session