Preparation Cycle 

Cybex Squat Press
12(270-270-270) 

2 rounds: 
12 Leg extension (90-105) 
12 Hack Squat (180)

2 rounds: 
12 Hamstring Curl (90)
12 Steps Walking Lunge (0) (each leg)

3 rounds: 
:30 Weighted Plank Hold (45) 
12 Back Extension (0)

Single-Leg Standing Calf Raise 
15(0-0)