Gotcha on the medical stuff...I was thinking something like fallen arches or flat feet. That sucks, bro.

I would of course separate the cardio from the weights as much as possible. I would also choose option one on the PWO except you shouldn't stetch before you lift. The general warmup and the specific weight warmup is all you need. I you are not going to do cardio immediately after weights then stretch at that time. Otherwise do the stretching after your cardio.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.