Forget everything but
Sunday - lower body heavy and heavy ass sled pushes in gym
Monday- upper body
Tuesday - region sessions with abs, cossacks good stretching etc
Weds - upper body and PM basketball
Thursday - PM basketball
Friday- rest
Saturday- lower body eccentrics and 250m x 3. 250m in about 40s 85% effort.
Sunday - upper body AM. PM row 500m rest 2 mins x 4. 1:44 down to 1:41.
Monday- 4/16 rest.
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