Back Squat

Warmup

Then:

50 sit ups 

2 min on the rower or bike (I tried replacing the batteries, but it didn't do any good)

Then go straight to the endurance or continue if you still need to squat:

20 KB Swings (light)

20 Back Ext. 

2/2 Turkish Getup (slow with a medium weight)

Mobility

Roll the legs in general. Pick a spot or 2 for some lax ball attention. 

Strength

Wed or Thurs: Week 3 Back Squat

One day, lift. The other day is off.

WOD

Off

Endurance

10-20 min easy running and then some soccer. 

Or throw on a pack and go for a hike!