warm up

Squat

bar x 5

135 x 5

185 x 5

225 x 3

275 x 3

315 x 1

355 x 2

Deadlift conventional (2 blocks)

155 x 5

275 x 3

350 x 3

440 4 x 2

470 2 x 2

assistants

box jumps 3 x 10

wide stance squats DB 3 x 12

split squat DB 3 x 8

hypers 3 x 10

abs

warm down

Running: 1 mile; 8 100s; 2 laps