Chest and legs

warmup 1: armbike 5min
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warmup 2: 100 leg extensions / 100 cable flys
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dumbbell flat / leg press
1. 15 / 20
2. 12 / 12
3. 10 / 10
4. 8 / 8
5. 6 / 6
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incline smith / wide step lunge to deep squat / jump rope
1. 6 / down and back / 30sec jump rope
2. 8 / down and back / 30sec jump rope
3. 10 / down and back / 30sec jump rope
4. 12 / down and back / 30sec jump rope
5. 15 / down and back / 30sec jump rope