ME Lower

(Squats
60 x 8
80 x 5
100 x 3
115 x 3
130 2 sets x 8 (This is a PB for me, but im not over excited because my form was brutal and i can stop the bar form angling down on the right side!!)

Rack pulls (Bar @ bottom of knee cap)
70 x 5
120 x 5
150 x 3
170 x 3
200 x 3
220 2 sets x 3

Speed pulls w/120kgs bar weight + 2 x Doubled mini-bands
8 sets x 2

pull throughs
3 x 12

Standing ab work w/ rope

HIIT on treadmill for conditioning!