Friday
Bike 3
Stick 12
Ankles/Foot strength & Low abs 8
Dynamic warm up and mobility 17
stretch
Runner Machine x 2/ Cossack & Rev Lunge from Block
Pallof press/ clean complex rdl/deep sit/ hang shrug bar +10, yellow's
Trap Bar 4x6,5,4,4 @165,275,350,380 w/ 1 than 1.5 than 2.o min rest
Quick to ankling to high knee 3x 15 yards
Acceleration Cable March/ wall drill/ band sprint x 3
Back Squat x band 95x5, 155x3, 195x3 10 @ 245 w/.5, than1.0 than 2.0 min rest
Break
Barbell Lunge 135 x 20 yards, 155 x 20 yards
Reverse Hyper 3x12 @ 5,10,15/ single leg slide board leg curl 2x8
Low abs/foot strength/gun show and YTW's

Jake- Don't be against something; be for something! Lowerbody deload- 8 sets of 5 front squats