Back Squat 4×3 @84KG
4R [8 Good Mornings @25KG + 25 Sec Hollow Hold]

Back Squat 5×3 @82KG
Glute Ham Raise 3×5
4R [20 Sec Hollow Hold + 20 Sec Arch Hold]

Work up to High Box Jump @46.5″
Back Squat 4×3 @82KG
Good Morning 5×8 @20KG
Hollow Rock 3×12

Back Squat 5×3@80KG
Frog Jumps
3R [8 GHD Sit Ups + 24 Sec Arch Hold]

Back Squat 4×3@80KG
Jump Squats 5×8 @20KG

4Rounds [20 Sec Hollow Hold + 20 Sec Arch Hold]

Back Squat 5×2 @ 87% 1RM @83KG
2×3 @ 75% 1RM @72KG
50 Back Extensions
50 V Ups

Back Squat 3×3 @70,75,80KG
Back Squat 3×5 @60KG
3Rounds
35 Sec Hollow Hold
8 Back Extensions