Warm Up:
10/side Quaddruped Hip Ext
:30 forearm plank
10 side plank rotations
10 jefferson curls -use KB from top of box

Glute LAX ball Smash 

Strength/ Skill: 
Tempo Back Squat 32X1
6,6,5,5,4 rest :60sec between sets -
maintain strict tempo- load based on the ability to hold tempo- 60-70%-ish  

9 min Continous Grind- again focus on proper movement
Heavy sled push (one length of gym)
10 total renegade rows
5 stict TTB or K2E or Leg lifts
:20 wall facing hs hold