Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges
Weightlifting
Box Squat 12x2 : 60 sec Rest - 50% 1RM Bar Weight 25% 1 RM Band tension
Deadlift 12x1 : 60 Sec Rest - 50% 1RM Bar Weight 25% 1RM Band Tension
Power Clean 5x3 : Full Recovery 75% 1RM
Nordic Curls 6x6 : Partner assisted
Reverse Hyper 4x20 - 50% of 1RM back Squat
Leg Press 200 Reps with 20-30 rep sets