General Warm Up

Then:

2×5 Wall Squat

Then:

8×8 Back Squat @ 80% 1RM 90 Sec Rest between sets

Work up to your 80% 1RM How you see fit.

It should look something like this:

10 @ 45 lbs

8 @ 75 lbs

6 @ 95 lbs

4 @ 115 lbs

And work up from there.  If you are more advanced, make larger jumps.

Then:

10/10 Weighted Lunges

5 Sets

Going up in weight each round.

Rest 90-120 seconds between each set.

Then:

10 Romanian Deadlift

10 Cal Sprint on Bike

10 Rounds

No Rest

Then:

Cool Down

10 Min Cardiovascular work @ Easy