Legs and Shoulders

warmup: stairs 7min
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shrugs with squats ( heavy )
1. 12 shrugs / 10 squats
2. 10 shrugs / 8 squats
3. 8 shrugs / 6 squats
4. 6 shrugs / 4 squats
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leg curls with military press
1. 10 curls / 10 military
2. 8 curls / 8 military
3. 6 curls / 6 military
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routine
- band raise front 50
- band raise mid  50
- band raise side  50
- airsquats 150
- step calf raise 150
- crunches 100