Friday 45 mins stepmill, Sunday 3 laps prowler
Saturday
Reversy hypers 3x15
Belt squat wide stance with one sec pause. Worked up to 8 plates with strong short bands for 3x8reps
Squat machine banded GMs several x8
REverse Hypers 2x10
Monday
-REar delt pec delt 6x10
Pushdowns 5x25
Hammer press 3 platesx8 reps x many
Smith machine with bands doubled upx5 reps with slight incline 5 sets