Legs and Shoulders

warmup - 1000 meter row
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25 pullups
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dumbell heavy lunges / cable upright row / hanging leg swing
1. 20 / 20 / 12
2. 18 / 18 / 12
3. 16 / 16 / 12
4. 16 / 14 / 12
5. 16 / 12 / 12
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dumbell squat to press / crunches
1. 20 / 35
2. 18 / 35
3. 16 / 35
4. 14 / 35
5. 12 / 35
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squat / bar press
1. 8 / 10
2. 7 / 8
3. 6 / 6