Deadlift 1-1-1-1-1-1-1
(working up in weight to warm-up, do a set of 10 reps with the bar, a set of 5, and two sets of 3 before beginning your 7 sets of 1)
Foam roll hamstrings, glutes, quads, and low back (1 minute each segment)

Use the lacrosse ball to hit sensitive or tight spots in the glutes, hamstrings, and both the front and back of shoulders. Also spend two minutes using lacrosse ball to roll out each foot (with bare feet).

Accumulate 4 minutes resting in SUMO squat position.