warm up

Squat

bar x 8

135 2 x 8

175 2 x 6

225  2 x 6

275 x 6

315 3 x 4

drop set with med-wide stance (weak points)

225 3 x 6

Deadlift– rack

225 x 3

315 x 3

405 6 x 3

RDLs 35s  2 x 10 45s x 6

wide stance bench squats with 70lb DB 3 x 12

laying crunches 3 x 30

glute ham contractions 3 x 10

hypers w/ 45lb 3 x 12

bar twists 3 x 25

stretching*

Running: 1 mile run; 6 100yd sprints ; 2 lap barefoot warmdown