Legs

warmup:
-dumbell squat swings 50 each arm
-100 lunges
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smith squat to press
1.20
2.18
3.15
4.12
5.10
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leg press with dumbell shoulder raises
1.10 press/ 12 raises
2.8 press/ 12 raises
3.6 press/ 12 raises
4.6 press/ 12 raises
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leg curls with leg swings
1.20 curls/ 20
2.15 curls/ 20
3.12 curls/20
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rope crunches with sprints
10 mins
45 sec sprint / 25 crunches