1) Glute Ham Raises, 3 X 12(advanced 1 plus year training)
2) High bar beltless squats, 4 X 8
3.) Load 15% of your back squat.
Min 1: 40 Over head barbell walking lunges
Min 3: 5 Jump Squats
Min 5: 30 O.H. walking lunges
Min 7: 4 Jump Squats
Min 9: 20 O.H. walking lunges
Minute 11: 3 Jump Squats