Here is last three workouts
Friday
Step ups 6 x 6
Farmers Walk 4 sets 20 yards
one leg hyper ext 4 sets 6
Saturday
Lots of tempo runs and hitting the bag
Today
Dips Weighted 4 sets of 6, very strong just a gauge here................
Crucifix Hold 40 sec
Partial Rear Delt Pulse 30,30,30
Band Triceps Pushdown 5 sets of 20
VERY SOLID WEEKEND of training