General Warm-Up

2 Rounds
15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per side Squat Hold Single Knee Drops

Specific Warm-Up

With an empty bar perform 10 back squats, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Squatting High Jump
3 Sets x 1 Rep

Main Strength Movement – Back Squat

Every 3 minutes on the minute
5 sets x 5 reps @ 65% 1RM with a tempo of 3-2-0-1

Secondary Strength Movement – Paused Box Squats

Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory Movements

Barbell Split Squats 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Barbell Zercher Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Hollow Hold Flutter Kicks 3 sets x 30-40 seconds. Every 1.5 minutes on the minute.

Cool Down

2 Rounds
30 seconds hip flexor stretch per side
30 seconds butterfly stretch