A4

3x10 Banded back squats @60kg-80kg-90kg (green band each side)

Later:

2x4 min Skill mill walk/run @level5/6 (keep power output high)
Hang from bar and alt sgl hand grips in rest

2x10 Paloff press @13.5kg (cable)
5x6 Sgl arm KB snatch @24kg-8 crossover cable face pull @9kg
3x8 Bench supported DB row @2x24kg