Strength day.

15 minutes warm up on spin bike

60 mins weights =

Circuit 1
Squats on bosu: 1 x 20 @ 20 lbs
Lat pull down: 1 x 20 @ 30 lbs
Single leg squats on bosu: 1 x 20/leg @ 20 lbs
Chest press: 1 x 20 @ 20 lbs
Overhead press: 1 x 20 @ 30 lbs
Hip Abduction Machine: 1 x 20 @ 80 lbs
Hyperextensions: 1 x 20
Bicycles: 1 x 20/side

Circuit 2
Single leg squats on bosu: 1 x 20 @ lbs
Lat pull down: 1 x 20 @ 30 lbs
DB Squats: 1 x 20 @ 20 lbs
Chest Press: 1 x 20 @ 20 lbs
Stability ball passes: 1 x 15
Hyperextensions: 1 x 20
Calf Press: 1 x 20 @ 110 lbs

Circuit 3
Step-ups: 1 x 20/side @ 20 lbs
Lat pull downs: 1 x 20 @ 30 lbs
DB Squats: 1 x 20 @ 20 lbs
Seated row: 1 x 20 @ 30 lbs
Hanging knee raises: 1 x 20
Hyperextensions: 1 x 20
Heel raise (left leg only): 1 x 20 @ 40 lbs
Calf press: 1 x 20 @ 110 kbs + extra set left leg only 20 @ 50 lbs
Hip Abductions: 1 x 20 @ 70 lbs

+stretching!