warm up

Squat

135 x 8

175 x 6

225 x 6

275 x 5 (start with knee sleeves)

295 x 5 (start with knee sleeves and belt)

315  4 x 3

345 x 2

365 x 1

375 x 1

Deadlift– reverse band ( 1 band)

445 6 x 2     sumo stance

445 x 7 reps conventional stance

assistants

single leg RDL  4 x 8

abs

2 sprints up a long hill 🙂

warm down

stretch

20 minute run!