warmup
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Standing smith military press / leg curl / reverse crunch
1. 12 , 20 , 15
2. 10, 15 , 20
3. 8, 10 , 25
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Leg extensions / shoulder cable crosses / rope crunches
1. 25, 20 , 20
2. 20, 18 , 20
3. 10, 15, 20
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squats
15, 10, 8, 6
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Outside - dbells 12-6s
- upright row alternating x2
- side flys x 2
- air squat x 5
- burpees
- straight leg sit-up x 2
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