1. Warm up/mobilise
2. Strength Training: Back Squat.
If 1 rep max is not known: 1-1-1-1-1-1-1
OR
If 1 Rep Max is known, perform: 1 - 10 - 1 - 20 - 1 - 30
The single reps will be performed at 90% of your current 1 Rep Max. The set of 10 at 75%, the set of 20 at 60%, the set of 30 at 45%. Rest as necessary between sets.
3. Recovery