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 bott

Back Squat

Movement: Back Squat
Every minute on the minute x 10 minutes
1) 2-4 Reps @ 75-80% 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