high volume medium weights on legs:
3x20 leg extension/leg curl no rest
3x20 squats (bar) 30 sec rest
3x15 alternating lunges with ez bar +10 each side 1 min rest
3x10 squat front press with ez bar +10 each side
5 mins uphill walking @9 percent incline.
5x2 pullup
10 step up each leg
30 bw squat
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