legs and shoulders

warmup 1: 5min stairs 

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Leg press / seated reverse flys / box jumps / upright row 

1. 20 / 8 / 25 / 8 

2. 18 / 8 / 25 / 8 

3. 15  / 10 / 25 / 10 

4. 12  / 10 / 20 / 10 

5. 10  / 12 / 20 / 12

6. 8  / 12 / 20 / 12

7. 6  / 15 / 18 / 15

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* if time 50 leg curls and 50 leg extensions