Routine A - Rotation 4 - Abs, Calves & Cardio

warms x 2

Flags with Reverse Crunch
17, 13

Cable Crunches
warms x 1
16 x 140
11 x 150
10 x 150

Ab Wheel on Ramp
12, 10

High Cable Flex
warms x 1
15 x 50
12 x 60

Single Seated Calf Raises
20 x 50
20 x 55
19 x 60
13 x 70
11 x 75

Single Tibia Dorsi Calf Machine
16 x 50
11 x 50
9 x 60

Sprints 10 Minutes / Steady State Cardio 10 Minutes