warm up : cardio
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100 leg extensions
100 double kick back
100 plate swings
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smith hack squat / hammer strength dips / ab roller
1. 25 / 20 / 8
2. 20 / 25 / 10
3. 18 / 12 / 10
4. 15 / 10 / 12
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75 leg curls
150 tricep cable extensions
125 reverse ab crunches
* lunge outside remainder
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