Light squat

Squat
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180
with belt 3*2*200

Leg extension 1*50
Lower back reverse 3*10
Pull trough 3*10
Calf raises 3*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
Double arm swings with kettlebell 1x20