Legs and Shoulders

warmup: stairs 7min
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leg extensions with seated reverse flys (under legs)
1.25 / 20
2. 20 / 15
3. 12 / 12
4. 8-10 / 10
5. 6 +hold / 8
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leg curls with dumbbell military press
1. 15 / 12
2. 12 / 10
3. 10 / 8
4. 8 / 8
5. 6 / 6
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routine
- iron crosses 75
- single arm squat to press dumbells 35 each arm
- kettle bell squat to swing 25 each arm