warm up: reverse hyper and abs

Squat– with chains

bar + 110lbs chain 3 x 5

135lbs + 110lbs chain x 3

225lbs + 110lbs chain x 3

275lbs + 110lbs chain x 3

315lbs + 110lbs chain 3 x 3

335lbs + 110lbs chain 2 x 2

355lbs + 110lbs chain x 2

Deadlift– Sumo off 2.5″ blocks w/ chains

135 + 55lbs chains x 3

225 + 55lbs chains x 3

275+ 55lbs chains x 3

315 + 55lbs chains x 2

365 + 55lbs chains 3 x 2

385 + 55lbs chains 2 x 2

assistants

BB sissy squat 3 x 10

deficit GHR 4 x 15

hanging chain step up 3 x 12

BB lunge 3 x 10

GHD sit ups 2 x 25

banded oblique leans 2 x 12

Conditioning: 30 minute jog