Thursday

Before or after your dead lifts, run 8X200m at :32 sec pace rest 2 minutes between.

Deadlift warmup: sled drag and GHDs, or kettlebell swings....get those glutes and Hammy's good and tired then you lift.....
3x8 Front Squats
50 Toes to bar in as little sets as possible
100 Banded Good Mornings in as few sets as possible