Routine C - Rotation 1 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk4
warms x 3, 5 x 175, 5 x 185, 5 x 200, 15 x 200

Leg Extensions
warms x 2, 12 x 220, 12 x 220

Walking DB Lunges
warms x 1, 8 x 50, 8 x 55, 8 x 55

Front Squats
12 x 120, 12 x 120, 10 x 135

Machine Reverse Crunches
warms x 1, 15 x 20, 13 x 30, 15 x 30

Sprints Elliptical 10 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes