Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats

Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Back Squats

Back Squats (Use 90% Of Your 1 Rep Max As Your Working Max)

Every 2.5 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max

*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute

1) 10-15 Barbell Good Mornings
3) 15-20 Weighted Sit Ups

Cool Down & Dismissal

Equipment Break Down And Put Away

– Into, If Time –

Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds