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
Tempo 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

Main Strength Movement
Movement: Back Squat
Every 2 Minute on the Minute X 5 Rounds
1-3 Reps @ 85-90% 1 Rep Max

Accessory

3 Rounds EMOM
8 Reps: Back Squat
8 Reps: Stiff Leg Deadlift
8 Reps: Dumbbell Split Squat Right
8 Reps: Dumbbell Split Squat Left
10 Reps: Plank Knee Tucks