PreHab: Glute Activation, Pallof Press Variations

Warm-up: Squat Variations, Lunge Variations

Strength: 5×3 Back Squats 30×2

WOD: 

Rx: 5x
3 back squats (85-90%)
6 split jumps
:30 squat hold
rest

Option 1: 5x
3 back squats (75-80%)
6 split jumps
:30 squat hold
rest

Option 2: 5x
5 Back Squats (85-90%)
3Squat Jumps
:10-:20sec squat hold
rest