warmup: cardio
decline press, straight leg dead , dips , reverse crunches
1. warmup ( light weight, rep out )
2. 10, 12, 15, 20
3. 8, 10, 12 , 20
4. 6, 8, 10, 20
5. 4, 6, 8, 20
flat press, smith lunge, hammer dip machine , hanging leg swings
1. warmup ( light weight, rep out )
2. 10, 10 each, 15, 12
3. 8, 9 each, 12, 12
4. 6, 8 each, 10, 12
5. 4, 7 each, 8, 12
outside
25 air squat
run to fence
20 pushups
3 up downs on stairs
x 3
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