Always bear in mind that your own resolution to succeed is more important than any other.
3×8-10 Wall Squat
3×5 Front Squat @30kg dumbbell or kettlebell
10×2 Speed Back Squat & Vertical Jump Combos
Use your 50% of your 1 rep maximum. Squat to bottom slowly, rise explosively. Just do 2 reps, then rack the bar and do 2 vertical jumps. Jump high as possible.
5×5 Zercher Squat @70%
If you don’t know 70% of your zercher squat 1 rep max, use 70% of your front squat 1 rep max. If you don’t know both of them, give it a try with 60 kg barbell. Increase or decrease the weight according to your rate of exertion.
10-9-8-7-6-5-4-3-2-1 reps Barbell Thruster & Barbell Row Combo Ladder @60kg barbell