Back and Legs

warmup: cardio 5 min
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low smith row into shrug  / air squats / 135 leg swings
1. 15 , 35 / 50 / 40 total
2. 12 , 30 / 50 / 40 total
3. 10 , 25 / 45 / 30 total
4. 8 , 20 / 45 / 30 total
5. 6 , 20 / 40 / 24 total
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pullups into lying box pullups / leg extensions / plate or dumbell dead bugs
1. 6 , 12 / 25 / 15
2. 6 , 10 / 25 / 15
3. 5 , 12 / 20 / 12
4. 5 , 10 / 20 / 12
5. 4 , 12 / 18 / 10