Warm up: 5 min incline walk 3.2-3.5mph /15% incline
1 mile run

5 rounds
5 BB squats 185/115lbs
10 stationary lunges (each side) with dbs on shoulders-40/20lbs dbs
10 hamstring curls on machine
10 DB kickbacks 15-20lbs
10 DB skulls 10-12.5lb dbs

Cool down: 10 minute step mill alternating level 10 swinging arms every stair with level 14 every other stair with hands down