Serously, not much time for workouts in the AM today I'm thinking. So might have to split it up somewhat:
Morning:
Back Squat 5-5-5-5-5; 2:00 rest b/t sets.
Do a general warm-up then start working up in sets of 5-10 to warm up your squat, once the wt get tough for 5-7 reps start your work sets. Each set should be heavier than the previous and ideally the 5th set will be a new 5 rep max (most wt. you can do at 5 reps).
Get cleaned up and off to training, hope you bring your water bottle and some good snacks!
Evening:
Find some time in the evening to get out and do some de-stressing/unwinding from a long day in the chair.
Bike/Treadmill/Rower: 12-20 mins steady state.
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