ME lower

Squats
60 2 x8
80 x 6
100 x 3
125 x 3
add wraps
150 x 5
160 x 5 (PB)

Rack pulls
70 x 5
120 x 5
150 x 3
170 x 3
200 x 3
220 x 3
230 x 3 (pr i think)

speed pulls +doubled minis
130 5 x 2

pull throughs
4 x 12

abs
4 x 12

HIIT on the treadmill
45 second sprints , 45 second walks alternating