Routine C - Rotation 4 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 10 x 235, 10 x 235, 10 x 235

Front Squat
warms x 3, DS: 4 x 175-4 x 155, DS: 3 x 175-4 x 155

Sumo
warms x 1, 8 x 185, 8 x 195, 8 x 205

Bar Lunge
12 x 85, 12 x 95, 12 x 105

Dragon Flags
warms x 1, 15, 13, 12

Sprints Bike 20 Minutes (1 min sprints)
SSc 20 Minutes