BW Squats x10
Banded Good Mornings x10
5×2 Box Squat Heavy (every 90 sec!)
Deadlift for 5 sets of 3 @ 65% of your 1rm Sumo DL, if Sumo Dead number is not known, use a challenging weight.
Super set each set of deadlifts with 4 Lateral Multi Jumps. https://youtu.be/H-ZEG-bR1TQ
10-15 Chest Supported Row or Seal Row (heavier than last week)
8-10 100m Sprints (rest as needed between efforts