Legs and Shoulders

warmup: 5 min cardio
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squat / box jump / crunches / handstand pushup / plate raises
1. 6 - 25 - 30 - 8 - 15
2. 6 - 25 - 30 - 10 - 12
3. 6 - 25 - 30 - 10 - 12
4. 6 - 25 - 30 - 8 - 15
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single leg squat / leg curl / plate twists / arnold drops
1. 8 each - 20 - 20 - 8, 10
2. 8 each - 18 - 20 - 8, 10
3. 8 each - 15 - 20 - 6, 8
4. 8 each - 12 - 20 - 6, 8