A.
Back squat
60% x10
60% x10
60% x10
80% x4
80% x4
80% x4
Rest 2-3 min between sets
B.
5 sets
Stiff leg deadlift x5 @40% @50×1 (start movement from the top position)
Plank hold x90 second (Add weight if stength allows)
rest 2 min

C.
3 sets
Terminal knee extension x15 ea. (pause for 2 sec in extension)
rest 2 min
Single leg step-up x6 ea. @3131
rest 2 min