PreHab: Monster Walks, Hip Bridges
Warm-up: Rope Turns/Stick Jumps/Squat Therapy Variations
Specific: Tempo Squat, Pause Squats
Strength: Back Squats 5×3
WOD:
5x
5 Back Squat @ 90%
5 Tall Box Jumps
Talk with a coach about your goals, get the plan to achieve them.