warm up

Squat

bar x 5

150 x 3

200 x 3

briefs on–

240 + green bands (about 90lbs) x 2

290 + green bands x 2

330 + green bands 7 x 2

420 + green bands x 1

240 + green bands x 3

Deadlift-reverse band

335 x 3

385 x 3

405 2 x 3

425 3 x 3

!SPEED!

reverse hypers 2 x 10

glute ham raises 2 x 10

warm down

Conditioning: 3 mile breakdown; 1 7min pace, 1 jog-sprint, 1 jog