warmup: stairs 5min
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kettlebell swings 50 each arm (squat to swing like a front raise)
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military dumbell press with leg extension
1.8 military/8 extensions
2.8 military/8 extensions
3.6 military/6 extensions
4.6 military/6 extensions
5.4 military/4 extensions
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300 walking lunges (weighted preferably)
100 each arm cable side raises (this is break for lunges)
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smith squat to military press (one motion)
50
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