DB Goblet Squat - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:02

Supported Bulgarian Split Squats - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:41

Hip Thrust (DB OR BB) - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:45

Single Leg Calf Raise - 3 sets - 1 min in between sets
8 reps - 9 RPE
Demo @ 3:38

OPTIONAL: 25 min easy pace run (RPE 2-3)
30 sec hill sprint @ RPE 8-9 + walk down for 90 sec 8x