6/16 Workout

16 Lunges, 8 each leg, 25 lb military press each at bottom of lunge for the first 8, hold the 50 lbs for the last 8
Still holding 25 lbs in each hand, 8 squats with dumbells on shoulder
Dumbbell Rows
All of above x3

Different type of leg press 3x8, 250 lbs

Leg Curl 3x15 lbs (Rehab)
Leg Extension 3x10 lbs (Rehab)
Abduction 3x230 lbs
Adduction 3x180 lbs

1 min ab workout
Crunches x2
Bridges
Side Bridges

Bicep Curls 3x8, 25, 20, 25lbs