warm up

Squat

bar

135 2 x 8

185 2 x 8

225 2 x 6

275 2 x 4

medium stance

135 4 x 6

135 x 12 close stance

Split squats 3 x 8

wide stance DB squats (80lb db) 3 x 12

donkey kicks 3 x 24

ABs

floor: V ups 2 x 30, single leg 2 x 30

sit ups x 30

hanging leg raises 2 x 12

stretching and foam rolling

Running: 30 mins