Abs and shoulders

10min treadmill @ 5kph

3 sets of 15 sit-ups
3 sets of 15 weighted seated twists
3 sets of 15 leg raises

20, 16, 14 @ 40kg leg extensions (machine)
20, 16, 14 @ 40kg bar back squats (free bar)
20, 16, 14 @ 40kg seated hamstring curls (machine)
20, 16, 14 @ 40kg standing calf raises (machine)

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