Warm Up

2 rounds
2:00 cardio machine (last 10-20 s fast tempo)
5+5 lunge elbow to floor strech
5 push up to downdog pose
5 dynamic squat strech
10+10 Single leg hip bridges
10+10 kb bottom up press
10 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 3x10 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Back Squats 3x10 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Keep Quality on these, try to hit same weights than 2 weeks ago.