Training
Friday
Recovery
Bike/Eliptical 8 short minutes
Long Stick Roll
Abs 10x22 (220)
Hip openers/ quick stretch

Saturday
Stick
NX Warm Up 1/2
Ground Based Mobility and Activation 1/2
Ladder Footspeed 3 min.
Block Jump Shrugs 3x3 135,225,315/ Seated Broad Jump 3x3
Deadlift 4x4 @ 415, + 1x 20 second hold
BB Military Press 4x 4, @ 155/ Chin 4x5 @ 55
Step Up 3x5 175,195,215
5 min shit-bag circuit
Hi Prowler Push 4x25 yards @ 35's