Two mile run (7:15-7:30 pace). Jumping jacks, gate swings, bodyweight squats -- dynamic warm-up. 3 x 15 leg press 3 x 15 leg extension 3 x 15 bar squat (wide stance) 3 x 15 standing calf raise (weighted) 3 x 15 calf raise on leg press machine Half mile warm-up, one mile fast, half mile cool-down run. 2 x 25 ab circuit 5 x max pull-ups (9-7-5-4-4) |