Workout:

General Warm Up

10 min Row @ Easy Pace

Then:

2×5 Wall Squat

2×20 Squat

2×20 Meter Lunge

Then:

Work up to heavy Back Squat

10 @ 30% 1RM

8 @ 40% 1RM

5 @ 65% 1 RM

2 @ 85% 1 RM

1 @ 95% 1 RM

1 @ 100%+ 1 RM

Then:

8×8 @ 875% 1RM

Then:

3×20 Reverse Lunge holding 2×20 lbs dumbbells at your side

Superset with

2×12 Hip Thrusters @ 135-225 lbs (if you can go heavier, do so!)

Then:

10 X 100 Meter Sprints.  You can use Rower or Run.

Then:

Cool down

10 min Row @ easy pace

Or

10 min Run @ easy pace