Warm Up
Easy 1500m Row
20 Squats, 20 Pushups, 20 Lunge Steps
(other as needed)

STRENGTH 1
Leg Press, Leg Ext
Chest Press/Machine
DB Squat (I hold dbs at shoulder)
Tricep Push Down
(others as you please)

CORE
4x
90 sec plank
10 side plank/hip pulse (l/r)
10 flutter kicks
10 hip bridge/leg out (l/r)

MOBILITY
4x (hold each for a nice relaxed time, strike the position, then...relax...)
a) deep lunge stretch/elbow to ankle (l/r)
b) downward dog (just pretend it's play-bow...heels down, let it walk up your backside)

c) upward dog

d) hip stretch (on back, take knee across body)

e) seated pigeon

f) rope hamstring stretch (use jump rope, band, or something)...light tension, don't crank, slight bend in knee...hold straight up, then drop across body