Foam Roll
Lacrosse ball

All over low body. Especially low back

Mobility work

Spider Man walk
High Knees
Lying Leg raise to front and side
Dorsey Flexion
Peck Mobs
Trunk twist
and various other stuff

I stretched my legs and low back for a good 10 minutes

Treadmill Sprints.......So I thought

2 minutes at 2.0
10 seconds at 12.0 then I realized my back was aching. I was planning to do the usual 5 sprints at 30 seconds at 12.0 speed but my back disagreed. To salvage this conditioning work I opted to do a 45 second job with a 15% incline at 6.0. I did 5 of these with 2-3 minutes of 2.0 in between.

Abs

Standing Cable Abs

3 heavy sets of 12

Crunch machine

3 heavy sets of 15

Leg Raises

3 sets of 15

DONE

One more heavy workout tomorow then its rest and recovery for 2 weeks.

,
Scott Yard