split squat swing

20+25+30 calf raises on steps

stacks b-room
wall push 2x8
RFESS BW 3x8

mega nap after pancakes/burger

6x15=120 2h 16kg swings

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week plan:
sun: TRX, hypertrophy (leg), stationary bike
mon (outside): agility, lactic phase lateral drill
tue: 5x5 barbell hang cleans, kettlebell swings, core work
wed: low-rep, heavy front squats, active recovery cardio
thu (outside): sled acceleration, alactic sprints
fri: 30min run
sat: scrimmage
sun: rest