Warm-Up

12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom

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: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max

*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week

Accessory

5 Rounds Each Every 2 Minutes On The Minute

1) 10-15 Barbell Hip Thrusts
3) 30-45 seconds plank

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