My speed squats have been coming along but I'm still hesitating off the box instead of going down and popping off the box with explosiveness. It's a work in progress but I'm getting used to them. I put the box height about an inch below parallel to hammer the low back and man did I feel it! I had to make this a quick early morning workout since I had an early day at work.
A. SSB Box Squats
Bar Weight x 10
190x5
280x3
Put on briefs
370x3
420x2x8 ~20 seconds rest between sets
B. GHR
5x10
C. Ab Pull Downs
5x10