Warm up
dynamic warm up focus on getting the hips loose

20 banded good mornings
scorpion stretch
1 min squat hold

1RM

20 mins to find 1rm back squat. when you are getting close to your one rm perform a walk out ( add 20lbs to the bar over your 1rm and unrack it step out of the rack and stand for 15 to 20 sec then re-rack the bar wait a minute and the squat)

also take at least one min for rest between reps

Cool Down

row 1000m
and then stretch and foam roll for 10mins