Monday's Workout

Warm-up: 2 miles at 9:04 mm

15 step ups on each side with a high knee and roundkick to the side, 4 sets
50 lbs on the quads 20 reps, 4 sets
40 lbs on the hams 15 reps, 4 sets
20 high middle crunches (legs on exercise ball) 20 reps, 4 sets
15 lower abs (lowering legs) 15 reps, 4 sets

Cardio: 1 mile on the treadmill, 8 mm
30 minutes on the elliptical, all glutes
10 minute sprint intervals on bike

Cool-down: 5 minutes on bike & stretch

LFS 9/10
LHS 8/10