Rower: 5mins moderate
Leg extensions: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10
Squats: 60x8, 100x8x2, 110x8
Lying leg curl: something up to 60x10f
Leg extension, few sets of high reps then 54x10 +2.5x10 +2.5x10 -2.5x10 -2.5x10 ow
Treadmill: 10mins light
Notes
Ow
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