Buy in: lightweight goblet squat with kb or db for 2 minutes of continuous hanging out in the bottom of the squat. Spend 1 minute on each side in pigeon. Spend several sets progressively loading your barbell and alternately mobilizing in order to optimize your squat mechanics.
Back Squat: 3 sets of 3 reps
(quick note- if you weren't aware, we're working our way through a squat "build-out". A few weeks back we did 10 heavy singles. Based on this information we performed 3 sets of 2 reps@90%. The ultimate goal is to complete 5 sets of 5 reps at this weight. If you squatted last week and found that you barely survived the 3 sets of 2, make an adjustment keeping in mind our goal of 5x5. Make a good decision!. Plan on continuing to use this weight all the way until the end!)
In 7 minutes complete as many rounds as possible of:
15 wall balls (14/20- you may need to get some from the cardio space)
35 double unders