Legs and Chest

warmup - 5min cardio
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walking lunge into squat / weighted dead bugs / incline bar press
1. down and back / 20 / 15
2. down and back / 18 / 12
3. down and back / 16 / 10
4. down and back / 14 / 8
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flat dumbell into pushups / leg weight holds / single leg leg press
1. 8 , 20 / fail / 10 each
2. 6 , 18 / fail / 8 each
3. 6 , 16 / fail / 8 each
4. 4 , 14 / fail / 6 each