Legs, shoulders, abs

warmup: cardio
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squat / clean and press / crunch plate ups
1. 10 / 10 / 15
2. 10 / 10 / 15
3. 8 / 8 / 12
4. 8 / 8 / 12
5. 8 / 8 / 12
6. 6/ 6 / 10
7. 6/ 6 / 10

outside
20 plate raises
plate hold lunge to stairs
3 up downs
20 leg swings