3 rounds of
1 minutes banded glute activation
1 minute banded squats
1 Minute empty barbell back squat- add weight each round

Then

Strength
Back Squat 5-5-5-3-3-2 Within
~1:00 after each set, perform 1 “Peak Wattage” bike sprint. Goal is to ramp the bike up to the maximal wattage you can attain, and then immediately stop. This should take :05-:10 at most – do not exceed :10.
Rest 3-5 minutes after the bike.
Start at 70% and add weight every set.
Goal: end at a heavy double or new 2RM
Post Squat Cool Down: Walk or bike slowly for 10 minutes, then foam roll legs.
If you are going to to do the extra, jog a little then do the extra then do the cool down

Post strength mandatory
Mandatory Cool down walk (5-10 minutes after final set)
Then:
Foam Roll or mash Quads, Glutes, Hamstrings
Then
2 rounds
^–  Couch Stretch 2:00/side
^–  Pigeon Pose 2:00/side

Extra outside
5 Rounds
250′ Shuttle Sprint
Rest 3-4 minutes, enough to repeat similar effort Set up a 25′ length and go down/back 5 times.

^–