ME lower body

Jump squats 3 x 5 @ 20, 30, 40kg

ME box squat @ parrallel

Pause squats 5 x 3 AHAP
pause deads (below knee pause for 2 secs) 3-5 x 5 AHAP

Ab wheel roll-outs 3 x 20 (wear a vest if you have one)
GHR 3 x max + band (you'll need a light band for this)

If you still feel like doing something, bang in some sled drags, nice and heavy both forwards and backwards for about 10-15 mins.

ME lower body

Phase 1
ME lower body

sled drag 5 min, medium weight
plyometric work 10 mins
15 min to find ME pause squat
10 mins to find heavy triple rack pull (below knees)
10 x 2 power cleans AHAP on the minute
3 x 10 GHD situps @ 10kg
3 x max GHR + purple band (light)