warmup 1: armbike 5 min
warmup 2: 100 airsquats / 100 pushups
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deep squats / calf raises / military straight bar press
1. 12 / 25 / 10
2. 12 / 25 / 10
3. 10 / 30 / 10
4. 10 / 30 / 10
5. 8 / 20 / 12
6. 8 / 20 / 12
7. 6 / 25 / 12
8. 6 / 25 / 12
9. 4 / 15 / 8
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