Buy In:
Turf work: Down and back bear crawl, 20m walking RDL, 20m High Knees, 20m Low Knees, 20m Walking Spiderman Lunges.
Mobilize.
Back Squat:
7x3, progressive loading. Work up to 3 rep max.
Accessory work:
Squat: 3 sets of 10 @ 60% of your 3-rep max set (above).