Saturday 20 mins intervals, Sunday 45mins sled, Monday 30 mins stepmill
Saturday
Reverse hypers 4x12
Squat free ,worked up to 500x1-med stance, 325x10x3 wide stace
Reverse hypers 3x10
Monday
Strive incline 15 setsx15 with one minute rest
Seated pushdowns 15x15
Spud