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.