5 minutes Stair Master, 400 steps
30 squats, no breaks.
Stretch
3 x 10 cable bicep curls
3×10 alternating cable lat pulls, kneeling
4 x 10 alternating leg extension SUPERSET with 50 standing calf raises (200 total)
3 x 20 Dumbbell deadlifts
3 x 20 Plate bent over row
3 x 12 Leg Curl
5 minute Stair Master: use slower speed and do glute kickbacks for a minute, then right side steps for a minute, left side steps for a minute. Increase speed until time is up or until 450 steps are completed.
