Warmup: 5min cardio
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smith upright row with single leg curls
1. 20 / 15 each
2. 15 / 12 each
3. 12 / 10 each
4. 8 / 8 each
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military barbell press with leg extensions
1. 12 / 25
2. 10 / 15
3. 8 / 10
4. 6 / 8
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rope face pulls with calf raises
1. 20 / 50
2. 18 / 50
3. 15 / 50
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plate down and up presses with wall holds
1. 15 / fail
2. 18 / fail
3. 20 / fail
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