DE squat

Speed squat w/par box 90kgs 5 sets of 3
then:
100 x 1
110 x 1
add mat
120 x 1
130 x 1
add another mat
140 x 1
150 x 1

Front squats
70 3 x8

RDLs
70 x 10
90 x 10
110 x 10
120 x 10

pull throughs
3 sets

shrugs
3 sets

abs
4 sets

conditioning:
interval training on treadmil 30sec sprints/30 second fast walk x 8