Legs, Triceps, Abs

warmup

squat - calf raise / dips / reverse crunch
1. 8 - 30 / 20 / 25
2. 6 - 20 / 20 / 25
3. 4 - 15 / 20 / 25

- 50 box jumps

leg press - calf raise / reverse smith press or close grip / bench crunches
1. 10 - 25 / 15 / 30
2. 8 - 20 / 15 / 30
3. 6 - 15 / 15 / 30

- 50 box jumps

150 cable tri extensions
150 extensions
50 dead bugs

-50 box jumps