Speed box squat
20 kg*12
20 kg+50 kg bands*3
20 kg+80kg bands*2
50 kg+80kg bands*2
63 kg+80kg bands*2*12 sets

Paused squat (7 s down +5 s pause)
50 kg+30 kg bands *3 sets

Deadlift
50 kg*5
80 *3
100 *2
80 *3*5

Kneeling Jump
10 kg*3 sets

Hip extension with bands
21 reps*5 sets