warm up

Squat

bar x 5

150 2 x 3

200 x 1

briefs–>

240lb + 80lb chain x 2

290lb + 80lb chain x 2

330lb +80lb chain x 1

briefs & suit–>

420 + 80lb chain x 1

470 + 80lb chain x 1

straps up–>

510 + 80lb chain x 1

540 + 80lb chain x 1

560lb x 1

600lb x 1

620lb x 1

Deadlift (blocks) sumo stance

245 2 x 3

335 2 x 2

385 x 2

425 x 2

445 x 1

475 x 1

500 2 x 2

425 x 5

ultra wide sumo 245lb 3 x 5

sumo stance good mornings 3 x 6

glute ham raises 3 x 10

RC sit ups 2 x 20

conditioning: 30 mins HIIT

1 min jog  30 sec sprint. alternating