Legs, shoulders , arms

warmup: 5min cardio
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leg press into calf raises / skull crushers into curls / light clean and press / crunches into toe touches
1. 12 , 20 / 15 , 20 / 10 / 15, 15
2. 8 , 18 / 10, 15 / 8 / 15, 15
3. 6, 15 / 8 , 12 / 6 / 12, 20
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smith lunges into hack squat / upright row into overhead tri extension / curl into kick back / plank reaches into side to side heel touches
1. 8 each, 10 / 8 , 10 / 10 , 10 / 18 , 20  
2. 7 each, 8 / 10 , 8 / 8 , 8 / 15 , 25
3. 6 each, 6 / 8 , 8 / 8 , 6 / 12 , 30