Legs and shoulders

warmup 1 : 5 min stairs
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200 leg extensions / 75 upright rows
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clean and press / airsquat / hangin leg swings
1. 12 / 30 / 20
2. 12 / 30 / 20
3. 10 / 35 / 18
4. 10 / 35 / 18
5. 8 / 40 / 15
6. 6 / 50 / 12
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100 leg curls / 50 each arm front raises