Saturday 20 mins intervals, Sunday 30 mins, Monday 20 mins
Saturda y
Reverse Hypers 4x12
Belt squats medium stance 10x5 reps
Belt squat stomps 3x50 per leg
Belt squats close stance to bottom 5x5
Reverse hypers 2x12
MOnday
Back pullsdowns with neutral grip and chest supported rows 10x8 reps per
Wide stance long ab strap with face pullish pulls(used long ab straps with elbows in slings -5x25 abs, 5x10 face pulls
One arm tricep extension 8x5 reps nonstop per arm
Push ups off bench bar in rack. 500 reps
SPud