Routine C - Rotation 3 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt2/Wk2
warms x 3, 3 x 205, 3 x 235, 3 x 265, 8 x 265

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

Walking Lunge
warms x 1, 8 x 55, 8 x 55, 8 x 55

Front Squat
12 x 135, 12 x 135, 10 x 145

Dragon Flags
warms x 1, 15, 12, 10

Sprints Elliptical 10 Minutes
SSC 20 Minutes
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes