warmup: 5min cardio
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incline smith / deep squats / toe touches alternating
1. 15 / 15 / 30
2. 12 / 15 / 30
3. 10 / 12 / 28
4. 8 / 12 / 28
5. 6 / 10 / 26
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decline / heavy extensions / hanging leg swings
1. 15 / 8 + hold / 20
2. 12 / 4 holds / 20
3. 10 / 6 + hold / 18
4. 8 / 3 holds / 18
5. 6 / 4 + hold / 16
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