Buy in:Tabata downdog progression. Captain Morgan stretch, couch stretch. Mobilize like your squat depends on it. Progressively load your bar to get to your working set weight. Russ may need an hour and half.
Back Squat: Accumulate 10 reps at the weight we've been using in our 2 most recent back squat workouts. If you're unsure how much weight to use, plan on north of 85% of your 1rm. If you don't know what your 1 rep max is, use a weight that you can do for about 3 reps in a single set.
Finisher: 10 minute bike or row for calories.