warm up

foam roll

Squat

bar

135 2 x 5

185 2 x 5

225 2 x 5

275 x 4

315 3 x 4

275 2 x 4 pause

225 2 x 5 pause

Deadlift (sumo) deficit

135 x 5

185 2 x 5

225 2 x 5

315 4 x 2

assistants

RDLs DB 4 x 8

lunges 3 x 20m

hypers  + glute activation 3 x 10+10

sit ups 3 x 32

bar twist 2 x 26

leans 2 x 25

stretch & foam roll