Legs , Shoulders, Abs

warmup: cardio
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leg press / leg curl / clean and press / side dumbell raises / hanging leg swings
1. 10 / 10 / 8 / 7 each side / 10
2. 8 / 10 / 8 / 7 each side / 10
3. 6 / 8 / 6 / 6 each side / 10
4. 6 / 8 / 6 / 6 each side / 10
5. 8 / 6 / 4 / 5 each side / 10
6. 10 / 6 / 4 / 5 each side / 10

outside:
- 1 min wall hold
- lunge to stairs
- 3 up downs