Strength

Squat
Strength 6*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
DB step ups each leg
Weighted Glute bridge(feet elevated)

workout

10 single arm swings each arm
10 goblet lunges
200m run/row/ski

20 single arm swings each arm
20 goblet lunges
200m run/row/ski

30 single arm swings each arm
30 goblet lunges
200m run/row/ski

*Decrease weight as reps increase