Legs, triceps, shoulders, abs

warmup: cardio
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leg press / upright row smith / skullcrushers / plate twists
1. 20 / 12 / 15 / 30
2. 10 / 10 / 10 / 25
3. 8  / 8 / 8 / 20

leg curls / plate raises / dips / leg swings
1. 12 / 15 / 20 / 12
2. 10 / 12 / 15 / 10
3. 8 / 10 / 12 / 8

Box jumps / handstand pushup or military / cable cross tri / rope crunch
1. 35 / 8-10 / 20 / 20
2. 30 / 8-10 / 15 / 20
3. 25 / 8-10 / 10 / 20

outside
10 bell swings each arm
15 curl to press
12 kickbacks
30 mountain climbers