Warm up: Reverse hyper and abs

Squat- with chains

bar + 140lbs chain 2 x 5

briefs–>

135lbs + 140lbs chain x 3

225 + 140lbs chain x 3

245 + 140lbs chain 4 x 3

275 + 140lbs chain 4 x 3

Sumo Rack Pulls– from first pin

135lbs + 40lbs chain x 3

225lbs + 40lbs chain x 3

315 + 40lbs chain x 2

365 + 40lbs chain 2 x 2

405 + 40lbs chain 5 x 1

Assistants

sumo stiff leg DL 4 x 10

GHR 4 x 15

reverse hypers-heavy 3 x 10

conditioning- 3 mile jog