Legs, Tris, abs

warmup
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routine 1
- 8 leg press
- 12 calf raises
- 20 overhead cable extension

routine 2
- 8 smith squat
- 12 calf raises
- 20 rope extensions

routine 3
- 8 free squat
- 12 calf raises
- 20 cable extension


outside :
- 50 standing plate twists
- wall hold to fail
- lunge to end
- 8 high , mid , low holds - close grip pushup