Buy in: Tabata down dog progression. Captain Morgan stretch, Cossack stretch. Mobilize.
Back Squat: 5 sets of 3 reps@80-85%
Pause Squats (lower into the hole and stay tight for a 3 count then stand) 3 sets of 5 reps
Romanian Deadlifts 3 sets of 5 reps
Back Rack reverse lunges 3 sets of 5/side