Notes
.5m run
alternating 3x:
smith machine squats - 3x12 @ 40, 70, 75
front raise w/ 2-10# plates - 3x12
.5m run
alternating 4x:
cable tri pull downs 4x12 @ 40#
deadlift with 4x12 40#
.5m run
alternating 3x:
calf raise 3x12 @ 60#
incline chest press 3x12 @ 40#
.5m run