Buy in: Tabata Downdog progression. Couch stretch, captain morgan stretch. Mobilize.
Front Squat: 5 sets of 5 reps@75% of 1RM
3 sets of 8 reps-
Barbell Calf raises (simply put a loaded barbell on your back and raise your heels off the ground as high as possible. This ain't rocket surgery).
Pistols (8 reps/side)