10 air squats (test for restrictions)
20 prisoner squats to a med ball
reverse crunches over a roller (thoracic)
10 air squats (retest)
Build up in weight with sets of 1-5 reps. Your 5 rep max is going to be about 87-90% of your 1RM. Use that as a guide. If you do more than that for 5 reps you have a new estimated 1RM.
8 min emom
40 yard sprint