Warm Up
2 rounds
2min cardio
20 banded monster walk
20 banded hip bridges
20 banded air squats
1 min plank hold
then some mobility&warm up lifts for squats

Strenght
5x3 Tempo Back Squats (4-5 sec lowering down and up)
build to moderate weight, starting at 40% of 1rm back squat
rest 2-3 min bwn set
then
Split Jerk From Rack 5 x 3 reps, perform 5 box jumps right after 50/60cm.
Use 60-70% of 1rm on jerks
rest 2-3 min bwn sets

Accessory Work
3-4 sets
6-12 filly press
6-12 goblet squats
rest 1.5-2.5 min bwn sets
then
3-4 sets
10-20s l-sit hold
10-20s hollow rocks
1.5-2.5 min bwn sets

Cool down
2-3 min light cardio
1 min upperback rolling hand overhead position
1+1 min lats smash with roller
1+1 min adductors smash (sisäreidet)
30-60 s prayer pose strech
30-60s nivusten venytys