Routine C - Rotation 4 - Delts, Hammies, Abs & Cardio

Seated Military Machine Press
warms x 3, DS:6 x 180-6 x 150, DS:6 x 210-6 x 180-6 x 150

Side Laterals
10 x 30, 10 x 30, 10 x30

Superset
Bent Over Laterals
12 x 35, 12 x 40, 12 x 40
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DB Shrugs
12 x 115, 12 x 115, 12 x 115

Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60

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

Rope Crunches w/Alt Sides
15 x 100, 14 x 100, 11 x 100, 11 x 100

SSC 45 minutes