A. 5 sets every 2:30 min
5 x tempo back squats 32X1 (around 70% of 1rm)
20 × banded pull aparts

B. Every 2 min for 10 min
5 x box jumps
10 x front rack reverse lunges
15 x kb swings

C. 3 rounds
10 x strict leg raises
15 x kb side bends each
Rest as needed