Warm-up: Squat Therapy! Watch the video!
Build to a 2 rep max, then calculate 80% of the 2 rm and hit 5 additional sets.
Immediately after, find your 10 rep max back squat. This is to be done in one shot.
Tabata partner Medicine Ball Sit-ups
20 secs of work followed by 10 secs of rest x 8 rounds