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

Back Squats

Main Strength Movement
Back Squat Every 3 minutes on the minute
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1

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

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 & Dismissal

Equipment Break Down And Put Away

– Into

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