20 Minutes of Walking Cardio
High Bar Squats
1 set of 10 reps, (add weight) 1 set of 10 reps, (add weight) 1 set of 5 reps, (add weight) 1 set of 3 reps, (add weight) 1 set of 2 reps, (add weight) 1 single, (add weight) 1 single, (add weight) 1 single, (reduce weight back to 60% of the heaviest single of the day) 1 set of 6 reps, (add weight) 1 set of 5 reps, (add weight) 1 set of 3 reps
Stiff Leg Romanian Deadlifts
1 set of 8 reps, 3 sets of 5 reps (adding weight each set), (reduce the weight) 1 set of 5 reps, (reduce the weight) 1 set of 10 reps, (reduce the weight) 1 set of 10 reps
Leg Extensions on a Nautilus Nitro Machine
7 sets of 10-14 reps (increasing the weight each set), (reduce the weight to 60% of the heaviest set) 1 set of 36 reps
Seated Calf Plantar Flexions on a Hoist Machine
7 sets of 10-20 reps (increasing the weight each set), (reduce the weight to 60& of the heaviest set) 1 set of 40 reps | 
