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
Safety Bar Squat 12x2 : 60 sec Rest - 55% 1RM Bar Weight 25% 1 RM Band tension
Sumo Deadlift 12x2 : 60 Sec Rest - 55% 1RM Bar Weight 25% 1RM Band Tension
Banded Plyo Jumps 10x4 : 30 sec rest
Nordic Curls 6x6 : Partner assisted
Dimel Deadlift 4x20 @50% deadlift max
Reverse Hyper 4x20 - 50% of 1RM back Squat