Routine C - Rotation 4 - Quads, Abs & Cardio

Squats - 5/3/1 Rt2/Wk3
warms x 3, 5 x 225, 3 x 250, 1 x 280, 6 x 280

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

Walking DB Lunges
warms x 1, 8 x 55, 8 x 55, 8 x 60

Front Squats
12 x 135, 12 x 135, 11 x 140

Flags w/Reverse Crunch
warms x 1, 15, 15, 13

Sprints 10 Minutes
SSC 20 Minutes