0ct 29 & 30

oct 29
free squat med stance 275/5 315/5 365/5
box squat wide stance 375/2 440/2 485/2
pwr cleans hang above 165/3/3
super set calve ham gutes with land mines 3 sets of 8
15 min walk to loosen up the hip flexers

oct 30
19 min interval and 23 min steady pace cardio
seat calves
rev hyper
abs
bridges all done for two sets of 15 to 20 reps