A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats, pick load
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 5 Double Kettlebell Front Rack Box Squats, pick load
3x 5 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 5 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Eccentric Cossack Squats- 5 sec lowering and regular return

Eccentric Bulgarian Split Squat + Rock Backs- 5 sec lowering and regular return

Double Kettlebell Front Rack Box Squats- 3 sec down and 3 sec up

Eccentric Dumbbell Roll Backs- 5 sec lowering and regular return

Tempo Dumbbell Floor Press- 3 sec down and 3 sec up

Plank Shoulder Taps- accumulate the reps

B,
Every 3 mins x 10 sets
15 cal row
12 cal ski
9 cal echo bike