A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep.

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats
Standing Hamstring Stretch, 1 min
Kneeling Glute Stretch, L 1:30/R 1:30
2x10 Tempo Squats, pick load
200 Seated Banded Leg Curls
Banded Lateral Walk, 2x L 15m/R 15m
-- then --
3x6 L/6 R Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, L 1:30/R 1:30
Roll/Smash Upper Back, 2 mins
2x10 Tempo Strict Press, pick load
35 Ring Rows
2x15 Rear Delt Raises, pick load

Eccentric Bulgarian Split Squats- 6 secs negative and regular return
Tempo Squats- 3 secs lowering and rising
Eccentric Dumbbell Pull Overs- 6 secs negative and regular return
Pec Stretch, 3 mins
Roll/Smash Upper Back, 2 mins
Tempo Strict Press- 3 secs rising and lowering