1 min jump rope; 1 min forward run; 1 min backward run
8 sampson stretches
3 duck seq's (passive groin; duck walk; active groin)
4 toe touch seq's (touch toes; squat down still touching; bottom squat position; extend up)
10 band arcs for shoulders
8 back scratches (pvc pipe behind a vertical post on your back, moved down & up)
10 wall angels (could only do 1st knuckles & glutes on wall, ROM was fairly poor)

10 air squats
45x10 backsquats
115x6 backsquats
175x5x3 backsquats

10 band arcs
45x10 press
75x8 press
115x5x1 press
105x5x2 press

Squats felt improved from last time. Used more weight and felt like I actively engaged my glutes naturally, as opposed to their activation being only a by product of needing to stand up. Set 3 rep 3 I don't think I broke parallel. Last set rep 5 was very slow. Overall, still aware of rounding of my back/losing hip mobility early on the descent, but I was pleased with this workout.