warmup : 5 min cardio
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hack squat smith / wide chest hammer / Russian twists
1. 20 / 14 / 30
2. 12 / 10 / 30
3. 8 / 8 / 30
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incline dumbbell press / curls leg drops / Flat alternating press / leg holds
1. 10 / 8, 12 / 16 / fail
2. 8 / 6, 10 / 14 / fail
3. 6 / 6, 8 / 12 / fail
4. 10 / 10, 14 / 20 / fail
5. 12 / 12, 14 / 24 / fail
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