Monday – Cardio / Legs 

Squats 50#  x 3 x 15, 70# x 1 x 12
SLDL 20# x 2 x 15, 25# x 2 x 12
Glute / Ham Raises 50# x 4 x 15 (each leg)

Plate Raises 15# x 2 x 20

Cross trainer : 17 minute intervals w/10# over head

Tuesday – Rowing / Step Climber/Abs

Cardio 
3 Mile Rowing (going for time)
20 min Step Climber intervals

Abs
Cable Crunches (and side crunches)
Push Lying Leg Lifts

Wednesday – Back/Interval training


Thursday – Weighted Cardio / Endurance Training

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