Strength:
A,
5x5 Narrow Stance Back Squat
-Use the heaviest weight you can for each set.

B,
3-4 sets:
Goblet Cossack Squat 6/6 @mod
Ring Hamstring Curls x 12
Banded Clamshell Side Plank Hip Thrust x12/ side

C,
AMRAP 10 MINS (Partner Workout)
10 Wall Ball
20 m DB Walking Lunges
20 Wall Ball
40 m DB Walking Lunges
30 Wall Ball
60 m DB Walking Lunges
40 WB
80 m DB Walking Lunges
……
You must change person after every 20 m walking lunges, except the first set.