Deadlift:
1x5@ 60% 1 rep max
1x3@ 70% 1 rep max
1x1@ 85% 1 rep max
stiff leg deadlifts 5x10-15
Leg press 5x10-15
Box jumps 2x10
Hanging leg raises 5x10
cardio:
treadmill 10mph 10% incline 9 sets of 15sec after each set make sure you bring your heartrate back to 120bpm
funny, today someone asked me if i do cardio, i sed yeah, they sed i do like 30 min a day i sed 2 and a half min later on today
i then had to explain my cardio...