Legs struggled a bit today, but I got to use our outdoor workout area because the weather has been great!
Front Squat - 5 sets (12/10/10/8/8).
Deadlift - 3 sets (10/6/4). Quickly work up to a heavy weight, try to use your 4-rep max.
Good Mornings - 5 sets (12/10/10/8/8).
Barbell Lunge - 5 sets (12/10/10/8/8).
Leg Extensions superset with Leg Curls - 5 sets (12/10/10/8/8 for both). Move quickly here, minimize your rest.
Standing Calf Raises superset with Seated Calf Raises - 5 sets (12/12/12/12/12 for both). Don't slack off on the form! Control the weight.
Cable Crunches - 4 sets (25/25/25/25).
Cardio: 20-minutes on the Elliptical at high resistance.
Joe "Yu Yevon" King