Legs and back

warm up 1 : 5min cardio
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warm up 2 : 150 free weighted lunges / 75 dumbbell dead lifts
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Box jumps / clean and press / weighted crunch ups
1. 25 / 12 / 20
2. 25 / 10 / 20
3. 25 / 8 / 18
4. 25 / 6 / 18
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leg press / hammer military dumbell alternating / leg dumbell hold
1. 10 / 16 / hold till fail
2. 10 / 14 / hold till fail
3. 8 / 12 / hold till fail
4. 8 / 10 / hold till fail