Warm up: 5 min bike

squat

Bar 2 x 5

bar + bands x3

65kg +band x 3

Briefs–>

105kg + band x3

115kg + band 8 x 3 every minute on the minute

assistants:

single leg RDL 4 x 8ea.

GHD glute contractions 2 x 25

abs

conditioning: 3 mile run for time. 27:17!