Legs

warmup 1: 5min cardio

warmup 2: 100 leg extensions
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smith squat to press with calf raises
1. 16 / 50
2. 14 / 50
* 50 crunches
3. 12 / 50
4. 10 / 50
* 50 crunches
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leg curls with plate forward pushes & up pushes
1. 15 , 10 , 10
* 50 crunches
2. 12 , 10 , 10
* 50 crunches
3. 10 , 10 , 10
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- 150 air squats
- 75 cable cross swings
- 100 crunches