warm up

reverse hyper 3 x 10

abs 3 x 25

Squat (+ black band)

bar x 3

150lb x 3

200 x 2

briefs–>

290lbs + 80lbs chain 4 x 2

330lb + 80lbs chain 5 x 2

350lbs +80lbs chain x 2

Deadlift (reverse band)

445 x 2

495 3 x 1

535 4 x 1

565 x 1

glute ham raises 2 x 15

glute activators 2 x 12

warm down

Conditioning: running 4 miles