Legs

warmup 1: stairs 5min

warmup 2: 200 calf raises (leg press machine) / 100 air squats 

--------------------

squats with box jumps 

1. 12 / 25

2. 12 / 25

* 25 hanging crunches 

3. 10 / 20 

4. 10 / 20

* 25 hanging crunches 

5. 8 / 18

6. 8 / 18

* 25 hanging crunches 

7. 6 / 15

8. 6 / 15

-----------------

- 200 calf raises (leg press machine)