Warm Up
2 rounds
2 min cardio machine
20 glute bridge
20 step back/forward lunges
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 4x8 reps@55-60-65-70% of 1rm
Front Squat 3x6-8 reps@50-70% of 1rm
rest 2-3 min bwn sets

Accessory Work
3 sets : Bulgarian Split Squat x8+8 reps, build in weights
3 sets : Weighted Russian Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets