warm up

dynamic stretching

Squat raw, openers

bar x 5

135 x 5

185 x 4

225 x 3

275 x 3

315 x 1

330 x 1

185  x 6

185 2 x 5 (med-wide stance)

Deadlift

135 x 3

225  2 x 2

315 x 2 x 1

405 2 x 1

assistants

single leg RDLs 4 x 12

Glute ham raises 3 x 10

glute activation 3 x 10

hypers 3 x 10

single leg squats 3 x 8

abs: leans, laying sit ups, bar twists 3 x 30

running: jog-sprint 2.5 miles; pace