Warm-Up

Every Minute on the Minute

Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering – Bottom – Raise – Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 Second Pause at the Bottom)

On Coaches Call Out

5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Back Squat

Back Squat
Every Minute on the Minute X 10 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest

Accessory

Accessory Movements

3 Rounds E1.5MOM

6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps: Hollow Hold Knee Tuck