Training:

Squat
Bar x 5
135 2×5
185 2×5
225 2×5
275 x3
315 4×3
**Drop sets for wide stance 135 2×6*

Assistants
RDLs (single leg) 4×8
Hypers 2×12
Glute-ham raises 2×10
Donkey kicks x20
SM donkey kicks 2×12

*Stretching*

Conditioning: 3 mile breakdown
Run 1 mile
Jog/sprint 1 mile
Jog 1 mile