Wednesday and Thursday 30 mins stepmill, Friday 30 mins stepper
Wednesday-Lots of warm up stretching. my quad is extrememly tight for some reason.
-H squat leg press by hammer. 2 platex10, 4platex10.6platesx10, 8platesx6x3 sets
-Extreme wide band gms 4x8
-Outter thigh machine adn glute machine for 3 rounds each-one leg back raise 4 roundsx8 per leg
-Front squats worked up to 225x8
Thursday-Did some high rep rope work. picked 5 exercise adn did 20 reps each non stop for 10 rounds.1100-1200 reps. My traps and back are smoked today.
Ropes ain't easy
Spud
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