warmup 1 : stairs 5min
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warmup 2 : 75 tricep extensions
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smith squats / dips ( slower as the reps get less)
1. 15 / 15
2. 12 / 15
3. 10 / 12
4. 10 / 12
5. 8 / 10
6. 8 / 10
7. 6 / 20
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box step ups / skullcrushers
1. 20 total / 10
2. 18 total / 12
3. 16 total / 14
4. 14 total / 16
5. 12 total / 18
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