u/Prudent_Formal_3805

I'm switching from PPL after a year and need help programming an upper day

Experience: 1 year lifting

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i do 1 norwegian 4x4 session a week + around 60–90 min zone 2 cardio total.

i have military service in 4 months. is this enough to build a decent cardio base or am i underdoing it?

I did leg day then did Norwegian 4x4 but skipped the warm up. Is that ok, or should I always do the 10 minute warm up first?