Warm-up:

Mobility
Low weight versions of movements to come

1. Bent over lateral raise. (Forehead rested on raised bench)
   5 sets of:
   10 reps
   10 sec
   10 reps 20% lighter
   10 sec
   10 reps 20% lighter
   Tempo 3010
   90 sec rest between sets which includes: Seated calf raise, 5 sets x 12 reps, 40X0
2. Trisets (tempo 4010, 5 sets x 10 reps of each)
   1. Poliquin seated lateral raise
   2. Seated inward grasp press
   3. Cable face pull
      90 secs rest between sets which included
      Standing single leg calf raise, 3 sets x 12 reps, 40X0
      then:
      Standing calf raise, 2 sets x 20 reps, 2010
3. Tabata sprints on treadmill
   20 sec sprint
   10 sec rest x 8