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 2 Minutes on the Minute x 5 Minutes
1) 1-3 Reps @ 85-90% 1 Rep Max
2) Rest

Accessory

Accessory Movements

3 Rounds EMOM

8 Reps: Back Squats
8 Reps: Stiff Leg Deadlift
8 Reps: Dumbbell Split Squat Right
8 Reps: Dumbbell Split Squat Left
10 Reps: Plank Knee Tuck