K Star gives some food for thought about observing and working on movement patterns. Which brings up... Raising your hands while in the squat has obvious benefits, depth and a more stable lumbar spine being two of them. It may take a while, but that increased range of motion will come.
Run or Row 5K
Then a slow lift or some light skill work, and roll and/or stretch it out when you're done!
From the "It Doesn't All Have to Be Wildly Intense" file: check out this WSJ article on stress. Long story short, it relates directly to your training too. Overtraining will set you back too far. Monitor your overall recovery and take that occasional day off when needed!