4-mile run

5 miles

4 mile run and full body lifts

Legs day:
10 mins warmup

Back squat 5,4,3,2,1….start medium weight and build to heavy to max 1 rep attempts. Hit 245, most since knee surgery

4 rounds of:
6/6 single leg hip thrust 35# dumbbell on hips
8 dual kb rom DL 2x45
5/5 kb hip raise (lift kb with foot until knee at hip level) @45
16 alt side lunges with2x25 DB
10/10 single leg calf raises

6 miles