Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, 6 x 255, 5 x 265, 4 x 275, 4 x 285, 2 x 300

Leg Press
warms x 2, 10 x 630, 8 x 680

Leg Extensions
warms x 1, 12 x 215, 11 x 220, 8 x 230

DB Step Ups
12 x 40, 12 x 45, 10 x 50

Dragon Flags
18, 15, 12, 10

SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs