A1. Sumo Stance KB Deadlift with Vertical Jump as High as possible. 3 Reps rest 1 min x6
A2. Seated Single Leg Box Jump for max height 6 Alternating reps rest 1 min x6  26 INCHES
AB 12 @ 100%
Slwo Spin
Progressively Increase pace over the course of the of the 10 min so that your last 4 are at all out efforts  1043 WATTS LAST SETS
SHoulder Mobility from PT

A. Back Squat 3-4 Reps with 3 second Pause in the bottom of each rep rest 2 min btwn sets x5  185 LBS
B. Deadlift 3-4 Reps with 2 min btwn sets x5  215 LBS
C1. Sumo Stance Good Mornings 6-8 reps rest 1 min x5 *5lbs heavier than 2 weeks ago   75LBS
C2. Banded Isoemtric Hip Thrusts 6 each leg rest 1 min x5
D1. Supine Squat Feet on Bench Pressing heels into bench to activate hamstring 20 seonds res t 1min x5
D3. 5 single leg back extensions each leg rest 1 min x5
20 Min Z1 AB and any mobility you would like to do.