Stephan Contratti

A: Warm Up (15min)
B: Squating Skills (10min)
C: Back Squats (20min)

A: Warm Up (15min)

400m Run

Mobility (30sec on /30sec off)
leg stretch 
Ankle Mobility 
Coach Stretch

B: Squating Skills (10min)

Bring Sally Up, Bring Sally Down with empty barbell

Tabata (10/10)
Air Squats 
Jumping Squats

C: Back Squats (20min)

Sets of 3 reps with tempo 22X2
3 - 3 - 3 - 3 - 3 reps

start every 2:30 min, increase weight as you like