Thursday
Work and Rest : )

Friday
stick and vibration
Accel Warm Up
Ground based mobility and activation (runner machine x 2)
Badger Neuro/Accell Wall/Fast arms
Walk to 10 yard sprint, jog 5-15
Jump 2x LLL, 2x RRR from kneeling start
3pt Sled Sprint 3x20 yards @25 lbs
15mBox 4 pt Free Sprint-bound-25m free-bound-35m free
Block Snatch 4x 4,3,2,1 @ 88, 132, 154, 163 (thanks for the tip nick)
Block Clean 4x4,3,2,1 @ 199,221, 243, 253