Routine A - Rotation 3 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt3/Wk2
warms x 3, 3 x 210, 3 x 240, 3 x 270, 5 x 270, 20 x 180

Leg Press
warms x 2, 10 x 680, 10 x 700

Leg Extensions
warms x 1, 12 x 215, 12 x 215, DS:10 x 220-10 x 150

DB Step Ups
12 x 35, 12 x 35, 12 x 35

Hanging Flag w/Rev Crunch
warms x 1, 15, 14, 12

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