5/3

15mins stepmill

Activations/no ab work

Reverse Hypers 4x12 prior and 2x20 post

-Wide stance raw  squat worked up to 415x3, drop set 315x10

-Lunges half a lap(about 250 lunges)

5/4

-15 mins stepmill

-Activations/ light ab work

-Reverse hyper 3x12

-Swings and a prowler push