Accessory Work
3 sets
20 weighted box step ups (2 dumbbells of farmers hold, increase weight each round, but use weights which wont make your moving slow or effortless)
10+10 windmill @5/10kg plate
20 cossack squats
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min quad strech
1-2 min glute strech against box
1+1 min calf streching