Legs and Triceps

warm up :  5 min cardio
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warmup : single cable variation 75 each arm / 125 air squats
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walking weighted lunges / step ups weighted /  incline cable tri extensions / rope crunches
1. down and back / 20 total / 18 / 30
2. down and back / 18 total / 15 / 25
3. down and back / 16 total / 12 / 20
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leg press / calf raises / skull crushers / close grip push up / Russian twists
1. 18 / 30 / 20 / 10 / 20
2. 15 / 30 / 18 / 8 / 20
3. 12 / 30 / 15 / 6 / 20