Sled pulls / airdyne, elevated split squats, band movements for warmup.
High bar squat: 7/7/7/7/7 - 2 min rest max
3sets, 90 sec rest: Single leg RDL x 8 per / rest 30 sec, 20 inch box step ups x 8 per
5 sets consecutive - 6 x 25M shuttle run, sandbag ground to shoulder with remaining time
Stretch / hold bottom of squat, etc