Late Afternoon Run (5:40 PM to 6:15 PM)

• Outdoor Run ( Walk/Sprint Intervals throughout. 2.35 miles total)

Pre-gym Home Warmup (10 min total)

• Plyos
• lacrosse ball therapy (feet focused)

Gym (10:20 PM to 11:30 PM)

• Cardio Pyramid Circuit (6 min total Cycle)
• Stretch Cage Circuit (total body)
• Dumbbell circuit (heavy, progressive loading/compound exercises. upper and lower body)
• Weight plate halos and calf raises in between dumbbell circuit sets.
• Battle Rope Circuit (30 sec intervals 5 min total)
• Rope pull down Circuit (30 sec intervals 5 min total)
• body weight exercises (total body) between Rope Circuits
• Push up bar circuit (push up variations)
• Stack weight circuit (squats and curls with rope and increased loading)
• leg stretches in between stack weight circuit sets