[Thursday] 04.30.15 PM Legs

PM
[A] 1 mile warm-up run
10:00

[B] Mini- core crusher (#45)
50 Sit-ups
50 Flutter kicks (4-count)
50 Leg levers
50 Hello dollies
50 Chest press and flutter kick combo

[C] Back Squat 3211
135 x 6
225 x 5
275 x 5
295 x 4

Then max reps 225 x 14
Then max reps 135 x 10

[D] 10 minutes on stair master

[E] Single-leg press 4 x12
145, 145, 145, 145

Superset with plank 1 minute

[F] Single Leg Curls 4 x10
60, 60, 60, 60

[G] Abductor 4 x15
130, 130, 130, 130

Superset with Adductor 4x15
130, 130, 130, 130

[H] 20 minutes on cycle