Warm Up

2 rounds
2:00 cardio machine (last 10-20 s fast tempo)
6 lunge elbow to floor strech
6 inch worm with push ups
10 straight leg sumo dl with 1 kb
5+5 kb bottom up press
5 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

Strenght
Tempo Bench Press 3x8 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Back Squats 3x8 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Now we are taking 3 weeks tempo training for squats and pressing to save our joints for a while and get better position work/muscle
feel on both movements. Focus on breathing and staying tight on reps. Notice maybe something you been missing on technique before
this.