Warm Up
2 rounds
2 min cardio machine
20 glute bridge / 10+10 single leg glute bridges
20 step back/forward lunges
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 2x10 + 2x8 reps@55-60-70-75% of 1rm
Front Rack Step back lunges 3x6-8 reps R/L @building in weights
rest 2-3 min bwn sets

Accessory Work
Tempo Goblet squats 3-4x8-12 reps, build in weights + max time l-tuck hold
with rings.
rest 1-2 min bwn sets