Routine C - Rotation 1 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 11 x 235, 10 x 280, 10 x 290

Front Squats
warms x 3, DS:4 x 175-4 x 155, DS:4 x 175-4 x 155-5 x 135

Sumo Squats
warms x 1, 8 x 185, 8 x 195, 8 x 195

Bar Lunge
12 x 80, 12 x 85, 10 x 90

Flags
warms x 1, 15, 14, 12

Vacs
1 x 60sec, 1 x 60 sec, 1 x 80 sec

Sprints Bike 20 Minutes / 20 Sprints x 10 Sec
SSC 20 Minutes
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PM Cardio
SSC 45 Minutes