Legs, Triceps, Abs

warmup: 6 min run / sprint

100 cable crosses
150 leg extensions
-------------------
hammer strength dips / hack squat / dead bugs
1. 20 / 15 / 12
2. 12 / 12 / 12
3. 8 / 10 / 12

leg curls / scullcrushers / bench crunches
1. 20 / 15 / 22
2. 15 / 12 / 22
3. 12 / 10 / 22

outside :
- 20 double kickbacks
- 30 air squats
- 30 standing plate swings