DB Goblet Squat - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 00:20 in video

Supported Bulgarian Split Squats - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 00:58 in video

Hip Thrust (DB OR BB) - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:02 in video

Single Leg Calf Raise - 3 sets - 1 min in between sets
8 reps - 9 RPE
Demo @ 2:54 in video

OPTIONAL: 3km run or walk - EASY PACE (RPE 2-3 or 50-60%) + 30 sec hill sprints (walk down for 90 secs) 6x