PreHab: Bulgarian Split Squat, Scap Push-ups
Warm-up: Squat Variations, Press + Overhead Hold
WOD:
Rx: 5x 20 DB Squats 15 DB Pushpress 10 Box Jumps
Option 1: 5x 17 DB Squats 12 DB Pushpress 9 Box Jumps
Talk with a coach about your goals, get the plan to achieve them.