Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 275-5 x 245, DS:4 x 275-4 x 245, DS:3 x 275-4 x 245, 15 x 205

Leg Press
warms x 1, 10 x 720, DS:10 x 720-10 x 560

Leg Extensions
warms x 1, 12 x 180, 11 x 180, 10 x 180

DB Step Ups
12 x 30, 12 x 30, 12 x 30

SSC 20 Minutes
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PM

warms x 1

Hanging Flags
15, 15, 14

Ab Coaster
12 x 20, 12 x 20, 10 x 20

SSC 20 Minutes