4 rounds for quality
8+8 one leg deadlifts
10 hip extensions with barbell (shoulders on a bench)
10+10 KB front rack reverse lunge from the plate (10-20cm)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds

Core
3 rounds
20 sec Ring one hand plank (Right)
40 sec rest
20 sec Ring one hand plank (Left)
40 sec rest