Morning
pre-workout; cup of coffee
warmup; dynamic stretching, light jog for 3 mins
run 30 mins
cooldown; light jog for 3 mins, static streching (small amount)
post-workout
shake (1 1/2 cup oats, 1 scoop whey), orange
Evening
warmup; cycle for 5 mins, dynamic stretching, light weight sets of front squats
5/3/1 squat
hack squat 3x5
cooldown; static stretching
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