Speed box squat
20 kg*12
20 kg+50 kg bands*3
40 kg+50 kg bands*3
60 kg+50 kg bands*2
73 kg+50 kg bands*2
83 kg+50 kg bands*2*10 sets
front squat
20 kg*8
40 kg*5
70 kg*3*2 sets
80 kg*3