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 +greens, bar+blues
Trap Bar 4x6,4,2,2 @165,275,385,435 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 115x5, 185x5,225x5 10 @ 270 w/.5, than1.0 than 2.0 min rest
RFESS front squat grip 115x8,160x8
Glute Ham 3x8 w/25 to 35 / 2 up 1 down leg curl 2x12 50/75

Sat sun off