PreHab: Glute Activation, Core Activation

Warm-up: Squat Therapy Variations, Jump Variations

Strength: 5×3 Tempo Back Squats (3022) *3secs down, no pause at bottom, 2sec ascent, 2sec pause at top*

WOD:

Rx: EMOM for 10mins
O: 5 Back Squat @ 80-85%
E: 3 Squat Jump + 30sec Hold

Option 1: EMOM for 10mins
O: 5 Back Squat @ 70-75%
E: 3 Squat Jump + 30sec Hold

Option 2: EMOM for 10mins
O: 3 Back Squat @ moderate
E: 2 Squat Jump + 15sec Hold