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
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 5x5 reps@60-70-75-80-85% of 1rm
Double KB Front Rack Walking Lunges 3x10-12 reps@heavy weights
rest 2-3 min bwn sets

Accessory Work
3 supersets
Heavy Farmers Walking x 40-50 meters
Weighted Ukraine Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets