Buy In: Run 400 meters. 3 minutes Asian Squat. Downdog progression x2. Couch stretch, Captain Morgan stretch. Soft tissue work as needed. Go to war.
Back Squat and Front Squat 1x5@60%, 1x5@70%, 1x3@80%, 1x1@90% then 3 heavy singles. Find your max on both lifts.
then: 1x15@ 80% Back and Front squat.