3 miles bike
A Lying leg curl 70x3x12 w/pause
B1 DB RDL 30sx5x6 (CT)
B2 Leg press 40x50, 80x40, 120x30, 160x20, 200x10 (CT)
C1 Hammer MTS (wide) Smith squat 5x30, 6x20, 7x10
C2 DB RDL 30sx3x6 - use a fairly high and wide stance and turn your toes out some for quad sweep
D1 Seated calf 20x5x10
D2 Donkey raise 5x10
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