The workouts ramp up to a new level today. We’ll up the intensity by shortening the rest periods. Each set you do today will be followed by a rest period equal to the number of reps you complete. So 30 reps are followed by a 30 second rest, and so on. Remember to push through the heals on squats and the leg press. Be sure to adequately stretch after you are finished, incorporating the foam roller into your routine.
Cardio: 45 minutes. Try to do all of your cardio on the stair climber, but if you need to break it up and you another piece, just make sure that your heart rate stays between 65-70% of your max heart rate.
Macros: Protein 1.25g X body weight, Carbs .76g x body weight