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