Routine B - Rotation 4 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk3
warms x 3, 5 x 215, 3 x 240, 1 x 270, 6 x 270

Hack Squats
warms x 2, 6 x 245, 7 x 255

Leg Extensions
warms x 1, 12 x 220, 11 x 220, 10 x 220

Roman Chair Squats
12 x 50, 12 x 50, 12 x 50

Hang Flags w/Rev Crunch
warms x 1, 15, 15, 13

Sprints Elliptical 10 Minutes
SSC 20 Minutes

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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs