warm up

squat

bar x 6

135 x 6

185 2 x 5

225 2 x 15

135 3 x 10 (wide stance)

assistants

GHR 3 x 12

single leg RDL 3 x 8

leg curls 3 x 10

pull ups 2 x 3 (unassisted :D)

supinated bentover rows 2 x 15

abs

roll outs 2 x 15

planks 2 x 40 sec. (middle, side, side)

V-ups 2 x 20

toe touches 2 x 20

conditioning : on track

1 mile

10 100yd strides

2 lap cool down