Warmup: V 3.4
Chalk: Protect Ya Neck

Strength (30 min): Deadlift
40% x 5 x 2, 50 % 5 x 2
(approx percentages to keep the platforms humming are fine)

Assistance: Safety Squat
Sets of either 2/5 squats or 5/10 goodmornings

Conditioning (10 min): “Reap The Whirlwind”
1) 3 x 10 of pushups, situps, squats–fast
Rest 30 seconds
2) Set of 25 DB presses–moderate weight
Rest 30 seconds
3) Run 400m