Strength

Build up to an 8RM Squat

Accessory

12-12-12

Front rack lunges

Workout

Breathing ladder work for 10-20 minutes:

The aim of this exercise is to practice moving whilst maintaining controlled breathing. For example, complete 1 rep then take 1 breath, complete 2 reps then take 2 breaths. (Breathe normally whilst completing the reps) Take it to a point where it is a challenge not to panic breathe.

Choose an exercise such as russian kettle bell swings, squats or push press.
Choose a rep scheme and ladder. E.g. 1 to 10 and back down to 1 and repeat for your desired work time.