warm up

Squat

bar 2 x 3

150 2 x 3

briefs –>

240 2 x 3

330 x 3

330  + 3 chains 5 x 3

350 + 3 chains 2 x 2

Deadlift- rack (briefs)

335 x 3

425 2 x 2

475 2 x 2

505 3 x 2

warm down

Running: intervals for 20 mins (20 secs 85%) 1 min off

raw