More Treadmill sprints

6 45 second sprints at 11.0 speed.
3 minutes rest in between.

Strict Standing D.B Shoulder press

20's for 10
45's for 10
65's for 10
85's for 10

EZ Curl bar front raise all the way over head

3 sets of 10 with 75 lbs

hammer Shrug

3 sets of 15 with 3PPS

Bent D.B Raises

3 sets of 10 with 45's

Dips

3 sets of 15

Push Downs

3 sets of 10

Foam Roll with rumble and ELITEFTS roller. All over body

I then hit the theracain, Stick and ball on shins, upper back, low back, feet and delts.

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Scott Yard