Warm Up
2 rounds
2 min cardio machine
20 banded side steps + 10-15 banded air squats
20 banded glute bridges / 2nd round 10/10 single leg hip bridges
:60 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 10-8 and 3x6 reps@55-60-70-75-80% of 1rm
Front Squat 3x8-10 reps@50-70% of 1rm
rest 2-3 min bwn sets

Accessory Work
Weighted farmer hold walk lunges 3x16 reps, build in weights
Weighted Russian Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets