GROUP WARMUP
2 sets –
5 Kang plate squats
5 Over head plate stretch
5 Each side plank rotations 
5 external oblique openers variation: leg raise

REST-PAUSE METHOD 
Set 1
1a. Back squat 4-6 reps @80%
Rest 20sec
1b. Back squat 2-3 reps @80%
Rest 20sec
1c. Back squat 1-2 reps @80%
Rest 3-5 minutes 

Set 2
2a. Back squat 4-6 reps @70%
Rest 20sec
2b. Back squat 2-3 reps @70%
Rest 20sec
2c. Back squat 1-2 reps @70%

SINGLE LEG BALANCE
3 sets –
12 single leg glute/hip-ups with back on bench (each leg)
8 Single leg Dumbbell RDL (each leg) youtu.be/-hu5jZkSu4k
6 Kettlebell Front rack forward lunge (each leg)