5 min Treadmill warmup
30 @ 310 lbs Leg Press
30 @ 190 lbs Hamstrings
20 @ 210 lbs Quads
10 @ 190 lbs Quads
30 @ 290 lbs Calf Extensions
30 @ 180 (?) lbs Back Extension
100 crunches
5 1:1 (lvl 20, lvl 1) on the bike
then random speeds for 15 minutes
Bike cool down
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