Raw lower body day

Warm up

Squat

bar x 5

135 2 x 5

185 2 x 5

225 5 x 4

assistants

front squat 95 4 x 12

stiff leg conventional DL

325 x 1

225 2×6

BB lunge 3 x 10ea

glute contractions on GHD 2×40

Abs

conditioning: 1 mile 7:40 pace; jog mile