So I attempted some speed squats today. Everything felt like hell so I shut it down early.
Flossed knees and ex wifed quads 5 min
Ex wife low back
Band stretch
Cambered bar against 3 chains per side (90#)
135x5x2 sets
225x5
315x5
405x2x3 sets
Poor man's belt squat
4x10
Seated iso band ham curls
3x1 min holds