Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 190-8 x 160, DS:7 x 200-6 x 170

Squats
warms x 2, DS:6 x 220 - 6 x 200, DS: 6 x 225-6 x 205

Leg Extensions
12 x 90, 10 x 95, 10 x 95

Roman Chair Squats
12 x 25, 11 x 25, 11 x 25

Dragon Flags
warms x 1, 15, 13, 10

Sprints Eliptical 5 Minutes
SSC 30 Minutes