Legs and Triceps

warmup

Group 1
Leg extensions / Skullcrusher cable / Hanging knee ups
1. 20 / 12 / 30
2. 16 / 12 / 30
3. 12 / 10 / 30
4. 8 / 10 / 20
5. 6 / 8 / 20
6. 8 / 8 / 20
7. 12 / 10 / 15
8. 16 / 12 / 15
9. 20 / 20 / 15


Group 2
Leg curl / Cable cross / Lat crunch
1. 20 / 30 / 30
2. 16 / 30 / 30
3. 12 / 25 / 30
4. 8 / 25 / 20
5. 6 / 20 / 20
6. 8 / 20 / 20
7. 12 / 15 / 15
8. 16 / 15 / 15
9. 20 / 10 / 15

Outside
- 30 airsquat
- 20 back lunge each leg
- 50 plank side to side
- 15