Warm up 3x through
Bike 1 min
KB swings x 10
Seated shrugs x 20

90/90 breathing
Adductor squeezes

Squat
150x5 sets x 3-5 reps

Leg press
10 left, 10 right, 10 both
1-2-3 plates for 3 sets 

GHR 2x10
Sled 3x50yds