Routine C - Rotation 2 - Delts, Hammies & Cardio

Seated Military Machine Press
warms x 3, DS:6 x 215-6 x 180, DS:4 x 245-5 x 200

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
12 x 35, 12 x 35, 12 x 40
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12 x 115, 12 x 115, 12 x 115

Cybex Single Standing Leg Curl
warms x 2, 10 x 70, 10 x 80

Lying Leg Curl
warms x 2, DS:10 x 120-8 x 100, DS:10 x 100-10 x 80

Rope Crunch w/ Alt Sides
15 x 100, 13 x 100, 11 x 100, 10 x 100

Sprints Bike 20 Minutes