DE lower

Speed squats to box w80kgs x 2 x 10sets 20seconds rest

Front squats
60 x 8
80 x 8 x 3sets

SLDLs
60 x 10
80 x 10
100 x 10
120 x 10

Shrugs
60 2 x 15
100 x 12
120 x 12
120 x 10

Ab work
HIIT on treadmill. 4 mins