warm up

Squat

bar x 5

135 2 x 5

185 x 5

225 x 6 pause

275 4 x 4 pause

185 2 x 6

135 x 6 (wide stance)

Deadlift- rack (below knee)

405 x 2

455 3 x 3

assistants

split squats 3 x 10

hypers 3 x 10

single leg legpress 2 x 12

warm down

conditioning: 25 mins on/off treadmill    10 mins stair master