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Strength training: clock lunges (3 sets w/press, add weight); step-ups (bench, 3 x 30 sec., w/weight); leg press (3 x 60 sec.); table jumps (3 sets); ball press (3 sets, add weight); ball curls (3 sets, Pos. 3, w/weight); upside down rows (3 sets, Pos. 2, add weight); yoga poses
Cardio (bike/hike/trail run): steady 40— 50 min. at PE 8 + 10 min. stretching
Strength training: (see Monday, Week 8)
Rest day + 15 min. stretching
Friday: Cardio (bike/hike/trail run): 10 min. steady pace at PE 8; 6—8 intervals (1 min. at PE 9, 3 min. at PE 8, 1 min. at PE 9); follow with 10 min. at PE 8
Saturday: Strength training: (see Monday, Week 8) + 10 min. stretching
Sunday: Kickboxing or yoga class