Good quick workout.
Strict GM’s (knees almost locked):
135×12
155×12
175×12
195×12
215×12
Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12
Lying Leg Curl:
107×10
107×10
107×10
107×10
107×10
Seated Leg Extension:
230×10
230×10
230×10
230×10
230×10
Standing Rope Crunches (wide-stance):
50×12
75×12
100×12
125×12
100×12
Duration: 30 minutes