Basic Warmup
Activation x 2
10 hip raises
10 groiners
10 air squats
Beginners
5x5 Back Squats
*Build from last week
5x3 OHS
*Stay at a weight(potentially the PVC pipe) where you can hit all POP
Others
5x3 Back Squat
*End at heavy triple
*Do not count warm up sets
5x3 OHS
*Do not sacrifice form for weight
* If possible work to a heavy perfect 3