Way to go Alex! You are full of surprises.
Warm Up 3 rounds of:
Banded Walk TnB
10 BGBS (band stays on) 3-3-1 Tempo
10 Rollover to v sit
Rotational Med ball throws to wall. 3×10 L/R
Strength: Warm up then
5 X 65/75/85% (plus)