Legs, Shoulders , Abs

Warmup

75 Shoulder cable cross
100 Leg extensions

Smith squat 15, 12, 10, 8
Military smith 6, 8, 10, 12
Weighted back extensions 25, 20, 18, 15
Leg curls 12 , 8 , 4, 20
Hammer Strength Behind neck alternating 20, 18, 16, 12
Dead Bugs 12, 12, 12, 12

Outside:
Lunge to stairs
military or hanstand 10
Stair jumps 2x
wall hold to fail
100 toe touches