warm up

Squat- 3RM raw; 1RM briefs

bar x 5

55kg x 6

65kg x 6

85kg x 6

105kg x 5

115 x 4

125 x 4

135 x 3

140kg/308lbs x 3

briefs–>

145 x 3

165 x 2

185 x 1

195 x 1

Assistants

hanging KB squat 4 x 15

hack squat 3 x 15

banded GHR 3 x 15

planks w/ plate on back 3 x 45sec

DB side bends 3 x 20ea.

conditioning: 45sec jog 45 sec all out sprint for 25mins