PreHab: Glute Activation

Warm-up: Squat Therapy Variations, Lunges

Specific: Back Squats (tempo, pause)

Strength: 5×3 Back Squats

WOD:

RX: EMOM for 10mins
1 Back Squat @ 85%
5 Air Squat Jumps

RX+: EMOM for 10mins
2 Back Squat @ 85%
3 Air Squat Jumps

Option 1: EMOM for 10mins
1 Back Squat @ 75-80%
5 Air Squat Jumps

Option 2: EMOM for 10mins
2 Back Squat @ Moderately Heavy Weight
3 Air Squat Jumps