Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, DS:4 x 65-4 x 25, DS:4 x 265-44 x 225, DS:3 x 265-4 x 225, 21 x 135

Leg Press
warms x 1, 10 x 630, DS:8 x 720-8 x 520

Leg Extensions
warms x1, 12 x 180, 12 x 185, 10 x 195

DB Step Ups
12 x 30, 1 x 30, 12 x 30

Hang Flag with Rev Crunch
warms x 1, 16, 15, 14

Sprints Bike 20 Minutes (1min)
SSC 45 Minutes